Do you often aim for beauty sleep and end up feeling more like Beast than Beauty? Many people battle with sleep issues, so if you’re one of them, don’t despair. There are things you do that are probably messing up your sleep schedule, so try to fix them as soon as possible. If you need a guide towards better sleep, here are a few simple tips that can ensure you get more ZZZs.
Create the optimal environment
To get sound slumber, you might want to create a quiet, dark and cool bedroom. To turn your bedroom into the ultimate sleeping chamber, minimize outdoor noise with earplugs and white noise machines. You might also tune your circadian rhythm by using heavy curtains or blackout shades to tell your brain that it’s dark outside and time for sleep. Also, keep the temperature cool and comfortable, with good ventilation. Temperatures between 60 and 75°F are the best for sleep, but feel free to experiment and find a coolness level that fits you the best.
Create a good bedtime routine
Next, make sure to create a seamless transition from being up to hitting the bed. It’s best to opt for relaxing activities at least an hour before bed. Start with a bath that will raise then drop your body temperature and make you drowsy. If you can’t fall asleep right away, grab a book or practice relaxing activities. Things that make you stressed like catching up with work, discussing emotional issues or solving problems will not help your sleep. If you have some issues you want to solve, write them down and tackle them first thing in the morning.
Boost comfort in bed
Your bedroom, especially your bed, should be as comfy as possible. Don’t be scared to splurge on a quality mattress that will minimize discomfort and allow you to relax, waking up rested in the morning. If you want recommendations, read more here and you’ll see the best organic mattresses for 2021. No matter your budget, sizing and hardness preferences, you’ll find something that will serve as your faithful sleep companion for many years.
When you lose too much sleep during the night, you might want to take naps in the afternoon, but if you struggle with falling asleep, try to reduce afternoon naps. If you can’t keep your eyes open, make sure to keep your naps short and not indulge in sleep later than 5 p.m.
Make your bed a no-tech zone
It can be tempting to reach for your phone when you can’t sleep, but the blue light from screens will mess up your sleep schedule and make it harder to pass out. Make sure your bed is free of tech and reserved only for sleep and intimacy.
Keeping active throughout the day can help tire you out and ensure better sleep. However, make sure not to exercise too close to bedtime, because it can fill you up with adrenaline and make it harder to fall asleep. If you can, take your sessions outside to get plenty of sunshine and fresh air that also promote healthy slumber.
Avoid chemicals that keep sleep away
You probably already know this, but caffeine from coffee is a stimulant, so make sure to stay away from this beverage for four to six hours before bed. The same goes for tobacco—kick the habit of having a smoke before bed. While it might seem like alcohol makes you drowsy, it can cause insomnia and frequent sleep interruptions so minimize alcohol intake, especially before bedtime.
If you do all of these, you can expect better slumber and much less struggle when falling asleep. It might take some time to get used to your new lifestyle habits and bedtime rituals, but once you start sleeping like a baby, you’ll see that it was all worth it.