Did you know that sleep is vital to great health, especially for older adults?
Sometimes it is hard to sleep. You toss and turn, your mind racing with thoughts or worries about the day ahead of you. You simply want an answer to your burning question, “How can I sleep better at night”? We all have those times when we just can’t seem to get a good night’s rest. Luckily, there are proven tips that will help you sleep better tonight!
If you’re one of the large numbers of adults who battle with sleep deprivation, or insomnia, you will simply do anything for a good night’s sleep. With the right routine and know-how, you can nod off in merely minutes.
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Here are 10 Proven Tips to Help You Sleep Better Tonight:
Tip 1: Exercise – Before Bed
New research finds that exercising before bedtime will not affect your sleep.
Try to do something that will get your heart rate up for 20-30 minutes. The best time is to start and finish 90 minutes before you would normally go to sleep.
Tip 2: Stay Away from Screens – Before Bed
Your body’s natural melatonin production is inhibited when you are looking at a screen. The blue light that comes from these screens will keep your mind active and stop it from calming down, leading to restlessness before bedtime. Stop looking at a screen 30 minutes before bedtime.
Try reading a book if you can’t sleep.
Tip 3: Stick to a Sleep Schedule – Go to Bed and Wake Up at the Same Time
Your body loves routine. Set your bedtime for about the same time every night so that you can fall asleep faster. Get up at about the same time as well, even if it is the weekend. This will help regulate your body’s natural sleep rhythm.
Tip 4: Avoid Napping – During the Day
Napping can make it harder to fall asleep at night because you are disrupting your natural sleep rhythm. Try to avoid napping if possible and only do so if you must. If you must nap, limit it to 30 minutes.
Tip 5: Avoid Caffeine – Afternoon and Evening
Coffee, soda, energy drinks… all of these have caffeine in them, which can stay active in your body for up to 12 hours after consumption! This is a stimulant that will keep you awake at night so try to avoid drinking caffeine after lunch.
Tip 6: Make Your Bedroom Dark – After Dusk
Your bedroom should be as dark as possible to help you fall asleep at night. Blackout curtains are a great way to block out any light and make your room darker if it has lights from outside or street lamps that shine through. You can even try Sleep Headphones and Mask.
Tip 7: Make Your Bedroom Quiet – Turn off the TV and Radio
Try to make your bedroom as quiet as possible right before bedtime so that you don’t have any distractions keeping you up at night. If there are distracting sounds, try using a fan or some white noise machines to drown out other noises in your room.
Tip 8: Keep Your Room Cool – Around 68 Degrees Fahrenheit is Best
The ideal temperature for your bedroom at night should be around 68 degrees Fahrenheit to ensure that you can fall asleep easily and stay asleep all night long without waking up too often. If it’s colder, use blankets but make sure not to overheat if it’s too hot.
Tip 9: Keep a Notepad by Your Bed – For Jotting Down Ideas or Worries
If you have thoughts or worries that are keeping you up at night, write them down on a notepad and then forget about them until the morning. This will help clear your mind so that you can relax and fall asleep.
Tip 10: Meditate – For Complete Relaxation and Deep Sleep
Meditation is a great way to clear your mind of any thoughts or worries so that you can relax and get ready for bedtime. You also need to be in an environment where you are not going to have any distractions, such as in the bedroom. Find a comfortable position, close your eyes, and focus on your breath. Inhale for four seconds and exhale for six seconds. Do this for five minutes to help you relax. Read my blog, Learn 3 Important Benefits of Meditation That Will Change Your Life.
If you want to know how to sleep better at night naturally – Try Chilisleep Products to Help You Sleep Better!
In collaboration with the tips above try Chili Sleep products to help promote healthy sleep. Some of their popular products include:
1. OOLER® Sleep System with Chilipad Cool Mesh:
The OOLER Sleep System with Chilipad Cool Mesh is a product that helps you sleep better at night. The system comes with a mattress pad that has a built-in cooling system to keep you cool all night long. It also comes with a duvet cover and pillowcases to help keep you comfortable and cool while you sleep.
2. Cube Sleep System with Chilipad Cool Mesh:
The Cube Sleep System with Chilipad™ Cool Mesh is a product that helps you sleep better at night. The system comes with a mattress pad that has a built-in cooling system to keep you cool all night long. It also comes with a duvet cover and pillowcases to help keep you comfortable and cool while you sleep.
3. chiliBLANKET:
The chiliBLANKET is a great product to keep you warm and comfortable while you sleep. The blanket has a built-in heating system that will keep you warm all night long. It also comes with a duvet cover and pillowcases to help keep you comfortable and warm while you sleep.
4. Chilisleep System Cleaner:
As we all know, a good night’s sleep is essential for our health and well-being. If you’re having trouble sleeping, it might be time to invest in a Chilisleep system. Not only do their products help you sleep better, but they’re also easy to use and clean!
5. Cool Luxe chiliPILLOW:
The Cool Luxe™ chiliPILLOW is a great pillow to keep you cool and comfortable while you sleep. The pillow has a built-in cooling system that will keep you cool all night long. It also comes with a duvet cover and pillowcases to help keep you comfortable and cool while you sleep.
6. Cool Luxe Sheets:
ChiliSleep also offers a line of Cool Luxe sheets that will keep you cool and comfortable all night long. The sheets are made of high-quality materials and are perfect for those who sleep hot or tend to overheat during the night.
7. OOLER Control Unit:
The OOLER Control Unit is a product that helps you sleep better at night. The unit comes with a mattress pad that has a built-in cooling system to keep you cool all night long. It also comes with a duvet cover and pillowcases to help keep you comfortable and cool while you sleep.
Why Choose ChiliSleep?
ChiliSleep offers a wide range of products to help you sleep better at night. Most beds have cooling systems, but they don’t always do the trick. If you’re having trouble keeping cool at night, then it’s time for an upgrade!
Here is a great video from the Mayo Clinic: Tips for Better Sleep.
FAQs
Q: What are some common ways that people can get better sleep?
A: Some common ways that people can get better sleep are by avoiding caffeine and alcohol before bed, establishing a regular bedtime routine, exercising regularly, and creating an environment that is conducive to sleep.
Q: What are some reasons why I might have difficulty sleeping?
A: Some common reasons that people may have difficulty sleeping include sleep apnea, restless leg syndrome, insomnia, and stress.
Q: What does it mean if someone is ‘sleepy’?
A: Someone who is sleepy means that they are tired or fatigued. You could also say that they are ‘drowsy.’
Q: How much sleep do people need each night?
A: People typically need between seven and nine hours of sleep each night. If you’re getting less than this, then it is likely that your body will begin to experience negative effects such as fatigue or irritability.
Q: What are the benefits of using a Chilisleep product?
A: The benefits of using a Chilisleep product are that you will sleep better, be more productive during the day, and feel more rested and refreshed.
Q: How do I know if a Chilisleep product is right for me?
A: If you’re having trouble sleeping, then a Chilisleep product might be right for you. Most of their products are easy to use and clean, and they offer a wide range of products to choose from. You can also try out one of their products for free for 30 days to see if it’s right for you.
Q: What is the best way to get a good night’s sleep?
A: The best way to get a good night’s sleep is by avoiding caffeine and alcohol before bed, establishing a regular bedtime routine, exercising regularly, and creating an environment that is conducive to sleep.
Q: How does ChiliSleep help you fall asleep faster?
A: ChiliSleep helps you fall asleep faster by cooling your body down and providing a more comfortable environment to sleep in. Their products are designed to help you get the best night’s sleep possible!
Q: What is the difference between a ‘cooling’ bed and a ‘chiliPillow’?
A: A ‘cooling’ bed is a bed that has a built-in cooling system to help keep you cool while you sleep. A ‘chiliPillow’ is a pillow that has a built-in cooling system to help keep you cool while you sleep.
Final Thoughts
While sleep can be difficult for some to come by, as you have learned there are proven ways on how to sleep better at night. By following many if not all the suggested tips above, you will now be able to sleep better at night naturally.
One of the best answers to help you fall asleep in minutes is one of the many sleep solutions by Chilisleep. ChiliSleep offers a wide range of products to help you sleep better at night.
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