Sleep Better: Tips and Tricks for a Good Night's Rest

Do you think you are getting enough sleep? Unfortunately, I haven’t had a good night’s sleep in years. My body seems to think that four hours of sleep per night is sufficient, and those four hours don’t even have to be consecutive. I believe it’s time to take charge of my sleep habits.

I have been researching and asking my friends about how to get enough rest. As a 52-year-old woman, I know that people in my age group should aim for 7-9 hours of sleep each night. However, it would be strange actually to sleep for that long. You can find a list of recommended sleep times for different age groups here.

I have tried different sleep aids, but all of them leave me feeling groggy. At What If You Try, we value your feedback. Kindly scroll down to the end of this article and let us know how many hours of sleep you get every night. Also, please share your tips for getting a good night's sleep with us.

Using your computer or phone before going to bed may be tempting. Still, studies have shown that these devices can disrupt your sleep by suppressing the production of melatonin - a natural hormone released in the evening to make you sleepy. This can lead to neurophysiological arousals that increase feelings of alertness when you should be winding down instead.

How much water do you drink before bed? I wake up 1-3 times a night to use the bathroom and need to limit fluids. Alcohol and caffeine can play a huge role in getting good sleep.

To mitigate the negative impact of alcohol on sleep, it is essential to allow sufficient time for your body to metabolize alcohol before you go to bed. To avoid sleep disturbances, it is recommended that you stop consuming alcohol at least three to four hours before bedtime. Also, it's advisable to refrain from drinking water for two hours before bed and limit your caffeine intake at least six hours before sleeping.

Do you have comfortable bedding, including a mattress, pillows, and blankets? Are your sheets clean and fresh? Have you taken a relaxing bath or shower before going to bed? Is your room dark enough to promote sleep? Have you turned off all your electronic devices at least 30 minutes before bedtime? It is recommended to turn them off earlier.

Look at the Best Mattresses of 2024, Tested by Sleep Experts.

Is it a good idea to take a nap during the day? The ideal nap duration for adults is around 20 minutes and no more than 30 minutes. Napping for 20 minutes can provide some light sleep to enhance alertness without entering deep sleep. Waking up from deep sleep may cause grogginess and exacerbate sleepiness.

I have decided to take some steps to improve my sleep habits. First, I will remove my phone and laptop from my bedroom and avoid watching television before bed. I will limit fluid intake and use a sleep mask #ad, with a cooling component, to help darken my room. I am happy with my bed, bedding, and pillows, so no changes are needed. These are the steps I will be taking to improve my sleep. I will come back to update this post in 30 days.

Don’t forget to scroll to the bottom of the page and comment on how many hours of sleep you get per night and what works for you.