5 No-Fail Tips for Getting a Great Night’s Sleep
Most people will agree: there’s nothing worse than a bad night’s sleep. Whether you’re finding yourself dragging into work each morning, resorting to way too much caffeine, or threatening to chunk your alarm clock out the window, we’ve rounded up five of the smartest, most reliable ways to help you fall asleep quickly, sleep great all night, and wake up feeling rested in the morning.
You’re guilty of it; we’re guilty of it–it’s so easy to spend a half hour or so in bed, scrolling through your phone. More often than not, we’ve got the TV going, as well! This is bad news for our sleep health, however. Scientists tell us that watching screens before bed can make it so that we have a hard time sleeping.
With sleep deprivation side effects like heart disease, stroke, diabetes, and lack of brain function, this is nothing to play around with! If you normally sleep with your phone next to your bed, try moving it to another room, even if that means you now need to purchase a separate alarm clock. Trust us–your email will be fine until tomorrow!
It sounds weird to say that you’ll sleep better by turning up the noise in your room, but it’s true! Many people report falling asleep faster and staying asleep longer by using white noise.
White noise consists of sound that comes out evenly across all “hearable frequencies.” It masks the sudden starts and stops that happen in the night–a car horn honking, a partner snoring, etc.–so that you can stay asleep. You can use an app on your phone, or a machine like a fan or humidifier, or you can purchase a machine that specifically plays white noise. Many will allow you to choose different settings, such as a babbling brook or jungle rainstorm.
Studies have found that aerobic exercise, like walking, hiking, or biking, can improve your quality of sleep, even if it’s just ten minutes a day. Regular exercise seems to increase the sleep impact even more as well as lower the risk of things like sleep apnea and restless leg syndrome.
Keep in mind that the initial rush of endorphins your body experiences after a workout can make you more energized. This doesn’t seem to bother everyone, but it might keep you from being able to sleep well if you work out just before
When new parents are trying to help their new babies sleep, they often create elaborate routines: baths, books, songs, the same pajamas, special blankets, and so forth. Turns out, adults are much the same! We’re all creatures of habit, and creating solid bedtime routines can help us wind down and signal to our brains that it’s time for bed.
Everyone’s routine can look different, but we like nixing screens in favor of a warm bath, a hot cup of caffeine-free tea, and a noise machine. Whatever routine you decide on, the trick is to make it the same and to start it at the same time every night. You also need to give it time; don’t expect it to work magically the first night, but within a few weeks you should see a substantial change!
Sometimes, it’s just the bed underneath you (or the pillow) that are keeping you from a good night’s sleep! Whether it’s an old bed that’s just lost its oomph, keeps you too hot or too cold, makes squeaky noises all night, or it’s a pillow that isn’t the right firmness, we spend a third of every day asleep on our beds, so it’s worth investing in a mattress that helps you sleep better!
You can choose coil options, foam options, or hybrids of both, and thanks to the internet you can now shop online in the comfort of your own home.
A great night’s sleep means you’ll look your best and be your best and these five tips are sure to help you achieve just that. Happy sleeping!