Sleep can be elusive, and for those of us who don’t know the bliss of good quality sleep, life can be colorless and exhausting. If you find it challenging to get a good night’s rest, you are not alone – over forty million Americans feel your pain.

We all know that sleep is crucial for our bodies to regulate functions, so any deviation in our sleep habits will soon take its toll on our physical, emotional, and mental health.

If you’re desperately trying to find ways to sleep better at night, try these five science-backed tips below:

1. Embrace The Darkness

While natural sunlight during the day helps keep your sleeping rhythm healthy and in check, the best way to get sleep at night is in a dark, cool room. Blue light, which is emitted from electronic devices, is the worst when you’re looking to relax and get a good night’s rest.

Most sleep experts agree that the optimal temperature for achieving deep sleep is between 62- and 67 degrees Fahrenheit, and the darker the room, the better.

Use shades, blinds, or lined curtains to block unwanted lights – particularly flickering lights.

2. Buy A New Mattress

If you’re one of those people who always sleep better at a fancy hotel, it’s not the hotel – it’s the bed.

A new mattress can reduce back pain, shoulder pain, and muscle stiffness in under a month, and significantly improve the quality of your sleep.

It is recommended that you get a new bed every seven years. Get new bedding every year and stay up to date on the organic and linen options available. Look for fabrics that keep your skin cool and are comfortable to the touch.

3. Reduce Caffeine Intake

Reducing your caffeine intake reduces anxiety, headaches, and several other health problems, and it can also improve sleep quality.

Americans are drinking more caffeine than ever before, from lattes to energy-boosting fizzy drinks and everything caffeine-related in between.

That isn’t a problem for most people, but if your body reacts badly to caffeine, start cutting back gradually or switch to decaf coffee – your sleep habits will reward you in no time.

To learn more about the effects of caffeine and how quickly it takes to kick in, click here.

4. Exercise

Regular exercise is a fantastic way to improve your overall sleep quality.

Exercise relieves stress, helping your body to purge all those stress hormones that would otherwise destroy a good night’s sleep.

If you have a sleep disorder, exercising for just twenty minutes a day can improve sleep patterns in adults with sleep apnea and insomnia. It will also help your brain release more endorphins, which alleviate pain and induce feelings of pleasure.

5. Pillow Essentials

Using a sub-par pillow can drastically affect your quality of sleep. Using the wrong one can cause neck, back, and shoulder pain.

Choose a pillow based on your preferred sleeping position. All pillows should offer ample support for your head and neck and feel comfortable to use.

Feather pillows are the perfect option for those who prefer soft pillows, but foam and latex are more supportive.

To End

Sleepless nights don’t have to be a regular occurrence anymore. By following these five simple tips, you can stop counting sheep and start enjoying life again!