Get Better Sleep At Night: 8 Sleep Preparation Techniques
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Written By: Taylor Rao
Sometimes it feels like you’d give anything just to get a good night of sleep. It’s one thing to come into work groggy every once and a while after a late or restless night, but it’s another for exhaustion to be the norm almost every single day.
According to the Centers for Disease Control and Prevention, 1 in 3 adults aren’t getting the recommended 7 hours of sleep per night. But even an extra hour of sleep each night can improve your overall health, wellness and happiness.
For a lot of us, the pace of day to day life, busy minds and the distractions of mobile devices (cough - scrolling through Instagram when you should be sleeping - cough) all contribute to not getting enough sleep. But there are ways to change the way you’re sleeping and the quality of sleep you’re getting. Here are 8 ways to get better sleep at night --starting now.
Stick To A Sleep Schedule
Routines are important in almost all aspects of life, and sleep is no exception. The sleep foundation suggests it should only take about 10-20 minutes to fall asleep, so if you find yourself spending more time than that laying in bed counting sheep, there could be bigger issues with insomnia, anxiety or your internal sleep clock. But an easy first step is to create a firm sleep schedule.
Your body can become adjusted to waking up and going to sleep at a certain time, but it does have to be a time that works for you --AKA, night owls probably won’t ever be able to fall asleep at 8:30PM. So try something earlier, yet reasonable, like 10:30 or 11PM. If you’re used to going to bed at midnight and ready to start calling it a night earlier, try making the change in increments at first, like going to bed 15 minutes earlier, then a half an hour earlier to help make the transition easier. But the most important part is to commit to going to going to sleep at a specific time and following through.
Create A Relaxing Bedtime Routine
Routine. There’s that word routine again. Your body needs to feel itself transitioning into sleep mode, so going right from a busy social activity into lights out probably won’t lead to a sound sleep. However, neither will staying up late(r) than usual stressing out over finishing a last-minute project while panicking over the steady progression of the clock.
The mind needs help to prepare for sleep, so take steps to clear your head in the evenings, even for just a half-hour or an hour before bedtime. Power down or put your cell phone into night mode (goodnight, Instagram!) and read a book, give your skincare routine some extra TLC with a soothing face mask, practice some meditation techniques, or light a candle, dim the lights a bit and recap the day with your roommate or significant other.
Take A Good Look At Your Mattress
The quality of your mattress can play a huge role in how well you sleep. If you’re having trouble falling asleep at night it could be a sign that your mattress is too soft or too firm for your body and natural sleeping position. If you sleep on your side, a softer mattress can help prevent putting too much pressure on your hips and shoulders, while back sleepers may need a firmer mattress to help support the lower back while avoiding too much pressure on the spine. Stomach sleepers will need a mattress that keeps the body from sinking too far and into the bed and exaggerating the bend in your spine. Also, if your sleep is interrupted by allergies or night sweats then you’re overall sleep quality will suffer.
Sometimes addressing mattress issues may be a simple fix. There are small changes that can help, like flipping your mattress, adding some plywood support in between the mattress and box spring, getting in an allergy-proof mattress protector or even just a new pillow. But if none of these solutions is making an impact, it may be time to invest in a new mattress. Because of the immense difference, your mattress can make in how well you sleep, it’s well worth the expense. Look for mattress offers that have trial windows which will give you the chance to sleep on the mattress for at least a few weeks to assess the effect on your sleep patterns. If you’re in the market for a new mattress you can get a discount on one of these direct-to-consumer brands.
While your mattress plays a major part in your sleep quality, your pillow also has a supporting role. If it’s worn out or the wrong type your sleep can also suffer. So while you’re assessing your mattress, take a minute to evaluate your pillow as well.
Avoid Naps
If you find yourself regularly taking extended naps during the day, that sleep schedule of yours (or lack thereof) is probably hurting come bedtime. While some believe a quick, 30-minute nap midday can boost your energy, inconsistently taking long daytime naps will keep you awake into the hours when you should be in the process of getting a full night’s sleep.
To increase your energy during the day and to fight off the urge for a nap, you can:
Exercise or do yoga in the morning to jumpstart your day
Take a supplement to boost your energy (like the Über Energy from HUM Nutrition)
Stay hydrated --dehydration leads to fatigue
Have an energy-boosting snack that includes protein, fiber or complex carbs
Try a simple mid-day mediation to relax, it will help you focus and re-center without going to sleep
Simplify your day as much as possible, stress can physically wear you out
Improve Your Bedroom Feng Shui
It sounds silly, but we’re serious. A feng shui bedroom is meant to promote a good night’s rest by being peaceful and balanced --AKA that calming and relaxing space that every soon-to-be homeowner on an HGTV show is dreaming of.
While the physical blueprint of your bedroom has its own built-in feng shui that you can’t easily change, you can rearrange furniture to make sure your bed is placed beneficially. According to the principles of feng sui, your bed should be up against a solid wall --or as close to a wall as possible. so, your head shouldn’t be resting near a drafty window or any other distractions.
Feng shui also recommends certain types of headboards --like something solid wood or upholstered, and neutral colors that are not distracting, yet still interesting. If you’re in the market for some new bedroom accessories, take a look at a feng shui color palette and see how you can incorporate some relaxing, calming design elements to help you sleep better.
PS: A feng shui bedroom does not recommend having a mirror in the room, so feel free to take that item out of your redecorating shopping cart now.
Cut The Caffeine At A Reasonable Hour
If you’re using our tips to generate more natural energy during the day instead of taking a nap, you might be able to sustain the post-lunch slump without reaching for that extra afternoon cup of coffee. But for a lot of us, caffeine is what keeps us going through another day of the grind --unfortunately it’s always going to be at the top of the list when it comes to substances that create nighttime sleeping issues.
The general rule of thumb is to have your last caffeinated beverage (coffee, energy drink, tea) before 2PM. Replace those late-day caffenated beverages with water to stay hydrated, or simply switch to decaf if you’re looking for the warmth, flavor and, of course, the comfort of a fresh cup of coffee.
Eat And Drink As Early-Ish As Possible
The same rules of caffeine intake can also be applied to eating dinner and drinking alcohol late in the evening too. Food and alcohol can both negatively affect your ability to fall asleep and get a good night’s rest. Even as little as one alcoholic drink before bed can impair your sleep quality, and Medical News Today says alcohol consumption can lower your sleep quality by 24 percent, and high alcohol intake by as much as 39.2 percent.
Eating too close to bedtime, or overeating in the evenings, can also cause disruptions in sleep. So, if you know you have a late night ahead of you --socially, at work, with family commitments, etc. --either meal prep in advance so that you can get home and eat more quickly than if you cooked a fresh meal, pack something for dinner that you can eat on the go, or simply try to make plans that involve eating a little earlier.
Say Goodnight To Screens
A lot of us consider it perfectly normal to spend time before bed watching tv and/or using a cell phone. Whether we’re checking email, using social media, making impulsive late-night purchases, texting or even just playing games, that digital engagement may be making it harder to get a good night’s sleep.
We rely on our bodies to release melatonin to help induce sleep. The blue light that comes from televisions and cell phones can suppress the melatonin hormone and make it harder to fall asleep. On top of the physiological effects of screens, there is a psychological component as well.
Whether we’re watching a program or consuming content on a phone, no matter how mindless the activity seems it’s keeping your brain stimulated and awake. The most tried and true substitute for phones and tv based pre-bed entertainment is reading. Reading, while more neurologically challenging than processing images on tv, is also more relaxing and beneficial for reducing stress. That makes it a perfect option to help you wind down before falling asleep - but choose a real book or a Kindle Paperwhite instead of a Kindle Fire to avoid melatonin-inhibiting blue light emissions. Looking for something to read - we have a few books we can recommend!
Sleep is an incredibly important part of our lives and the quality of our sleep impacts almost every other aspect of our health and wellness. Try these simple techniques to prepare yourself to get a better sleep at night.
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