5 Must-Try Nighttime Hacks for Better Sleep

A cozy bed in a dark room.

Let’s Get Cozy

Welcome back Liquid Lingo lovers! Friday night is upon us which means another weekend of fall festivities, social gatherings, and nights out on the town. Now, with all the exciting buzz you may forget to prioritize one daily essential: sleep. We all know we need it, but it usually takes a back seat to everything else we have going on. Well, we’re here to tell you it shouldn’t. So, kick back and relax while we run through five simple nighttime habits to improve your sleep on both weekdays and weekends alike.

1. Get Your Exercise In

Whether you get out for a walk, a workout, or even play in a recreational sports league, exercise is a very integral part of your daily routine. In addition to numerous physical and mental health benefits, exercise also can impact your sleep. Don’t worry, we’ll give you the details.

Exercise has been found to:

  • Reduce stress hormone levels (also known as Cortisol)
  • Make it easier to fall asleep at night
  • Reduce daytime sleepiness (and likeness of naps)

If possible, make sure you’re exercising at least 1-2 hours before bedtime so you're not going to sleep with an excess amount of energy.

2. Avoid Heavy Meals and Caffeine

On a similar note, you don’t want to have a stomach full of food or espresso running through your veins when it’s time to close your eyes. Heavy meals before bedtime cause late night digestion, which can interrupt your beauty sleep. That’s not to say an empty stomach is much better- there’s nothing more annoying than your stomach grumbling as you’re trying to drift off into dreamland. Try to eat your last snacks at least 2 hours before bed to avoid either inconvenience.

It may seem obvious but the same goes for caffeine: we’re here to tell you not to have that late night latte. For all you caffeine lovers, try and get your last cup in 6-8 hours before bedtime to ensure your brain can rest.

A cozy bed with a water bottle and flowers on the end table.

3. Make Sure To Stay Hydrated

All day, everyday, we’re here to remind you that hydration is the key to the castle. Water is a magical thing: it helps regulate body temperature, aids in digestion, boosts skin health, and is essential for a good night’s rest. On the flip side, dehydration can lead to issues including headaches, fatigue, muscle spasms and dry mouth.

Have you ever had a calf cramp in the middle of the night actually hurdle you from a dead sleep? Hydrate before bed and keep the best bedside water bottle on your nightstand to start the next day on the right note. But be careful not to drink too much so you don’t need a bathroom break in the middle of the night!

4. Create a Relaxing Environment

The environmental factors around you can also impact how soundly you sleep at night. For example, if the room is too hot or too cold, you won’t be able to blissfully drift off into your dreamscape.

A few easy improvements to your sleep environment can include:

  • A white noise machine
  • Blackout curtains
  • Aromatherapy/ essential oil diffuser 

There’s nothing like the sound of rain in the pitch black and smell of lavender to help relax you before bed. A comfortable mattress and pillows can also go a long way.

5. Limit Screen Time

Listen, we know many of us sit on our phones at night or fall asleep to the TV. We’re guilty of it too. But the blue light that’s emitted from our electronics is not doing our sleep schedule any favors.

Instead of getting sucked into an endless TikTok scroll, try putting your phone down and picking up a good book. If you’re not the reading type, turn on an audiobook or podcast to help you wind down. Whatever you choose to do, try to avoid staring at your screen for at least 30 minutes before bed.

If you’re *cough* Gen Z *cough* sorry I mean if you’re not capable of doing that, invest in a pair of blue light glasses to help shield your eyes from the harsh exposure late at night. 

To Wrap It Up

Consider the phrase, “you can sleep when your dead” DEBUNKED. While we'll be the first to admit there's no one-size-fits-all solution to a perfect night's sleep, these five hacks are a great place to start. And remember: no matter how exciting your weekend plans are, carve aside enough time to sleep. Your body and mind will thank you for it!

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