How to Sleep Better - Deepstash
How to Sleep Better

How to Sleep Better

helpguide.org

9 ideas

Β·

110K reads

321

5

Sleep Better

Learn more about health with this collection

The benefits of a bedtime routine

How to improve your sleep quality

How to create a relaxing sleep environment

Sleep Better

Discover 41 similar ideas in

It takes just

5 mins to read

Keep in sync with your body’s natural sleep-wake cycle

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in,Β even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.

3.52K

18.8K reads

Melatonin

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.Β 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert.Β 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

2.63K

12.5K reads

Influence exposure to ligh

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning.Β 
  • Spend more time outside during daylight.Β 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices.Β 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

3K

12.9K reads

Effects of exercising on sleep

Effects of exercising on sleep

  • People who exercise regularly sleep better at night and feel less sleepy during the day.Β 
  • The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
  • It can take several months of regular activity before you experience the full sleep-promoting effects.Β 
  • Try to finish moderate to vigorous workouts at least three hours before bedtime.

3K

11.6K reads

Be smart about what you eat and drink

Be smart about what you eat and drink

  • Limit caffeine and nicotine.
  • Avoid big meals at night (within 2 hours of bed).
  • Avoid alcohol before bed.
  • Avoid drinking too many liquids in the evening.
  • Cut back on sugary foods and refined carbs.

2.69K

12K reads

Nighttime snacks help you sleep

Nighttime snacks help you sleep

If you need a bedtime snack, try:

  • Half of a turkey sandwich
  • A small bowl of whole-grain, low-sugar cereal
  • Milk or yogurt
  • A banana

2.88K

12.5K reads

Relaxation techniques for better sleep

Relaxation techniques for better sleep

  • Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
  • Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
  • Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.

3.2K

8.96K reads

 Improve your sleep environment

Improve your sleep environment

  • Keep noise down.Β Earplugs may help.
  • Keep your room cool (around 65Β° F /18Β° C).
  • Make sure your bed is comfortable.Β 
  • Reserve your bed for sleeping and sex.Β No TV or working in bed - it will be easier to wind down when the brain associates the bedrom with just that.Β 

2.65K

9.96K reads

Ways to get back to sleep

Ways to get back to sleep

  • Try not to stress over your inability to fall asleep again.
  • Make relaxation your goal, not sleep.
  • If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity.
  • Postpone worrying and brainstorming.

2.84K

11.4K reads

CURATED BY

lau_w

Healthy mind in a heathy body is a motto I live by.

stash-superman-illustration

Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas

Anywhere

Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.

Join

2 Million Stashers

4.8

5,740 Reviews

App Store

4.7

72,690 Reviews

Google Play

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

β€œ

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!

β€œ

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

β€œ

samz905

Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

β€œ

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

β€œ

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

β€œ

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

β€œ

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

β€œ

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Access to 200,000+ ideas

β€”

Access to the mobile app

β€”

Unlimited idea saving & library

β€”

β€”

Unlimited history

β€”

β€”

Unlimited listening to ideas

β€”

β€”

Downloading & offline access

β€”

β€”

Personalized recommendations

β€”

β€”

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates