The Sleep That Dreams Are Made Of
A full night's deep sleep doesn't have to be a myth. Statistics point towards one in three adults not getting the recommended eight hours of sleep due to factors such as sleep apnea and insomnia. While some conditions require more intensive medical treatment, here are 20 relatively easy steps you can take towards improving your sleep.
1. Stay Consistent
Fluctuating schedules can prevent a restful rhythm. Going to bed and waking up at the roughly the same time—yes, even on weekends—helps restore your body's internal clock. This is one of the most difficult steps towards good sleep hygiene, but also one of the most rewarding.
2. Create A Relaxing Routine
A relaxing bedtime routine, about 30 minutes before you want to sleep, will help with melatonin production. Routines vary depending on whatever makes you most relaxed, but some things you can try include meditation, deep breathing, and reading a book. A warm bath or shower can also help your body relax due to the change in temperature.
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3. Limit Daytime Naps
Napping after a restless night seems like a no-brainer to catch up on those missed out Zzz's, but it can actually have the opposite effect. Daytime napping can disrupt the sleep patterns you work so hard on establishing. If you simply must nap, try to keep it to 20 minutes or less and avoid late afternoon naps.
4. Include Exercise
By "include exercise" we don't mean doing an intense cardio routine in your jammies. Exercising within an hour or two of bedtime, can actually increase your body temperature and energy, making it harder to sleep. However, 30 minutes of light exercise such as stretches or yoga can help you unwind.
5. Keep Cool
Studies show that a bedroom temperature between 65-68° is most conducive to healthy sleep. Nothing keeps you awake more than stifling covers or constantly having to adjust your blankets. Investing in high-quality, breathable linens will keep you cool in even the most scorching summers.
6. Unplug An Hour Before Bed
In addition to the blue light and eye strain, the use of electronic devices can lead to distractions and racing minds. We recommend putting your phone in sleep mode about an hour before you plan on falling asleep as part of your routine. Those with e-readers may want to invest in models with blue light filtering or night mode capabilities.
7. Clear Your Mind
Anxiety is one of the biggest stressors where sleep is concerned. Some worries are unavoidable, but they can be managed by writing them down or going through things that are bothering you before bed. Clear your head of one day so that you can get ready for the next.
8. Only Use Your Bed For Sleep And Intimacy
We get it, your cozy bed is the perfect place for that movie marathon or heart-to-heart. However, using your bed for purposes other than those it is intended for, can weaken your brain's association between sleep and your bed. Therefore, try to use your bed only for sleep and intimacy.
9. Dim The Lights
Dimming the lights can help dim busy minds as well. Bright lights hinder melatonin production, which makes falling asleep take longer. Doing your nighttime routine by soft, ambient light helps clue your body into getting sleepy.
10. Steer Clear Of Caffeine
Caffeine can stay in your system for 3-7 hours after consumption, meaning that afternoon coffee could keep you awake long after drinking. Everyone has different caffeine tolerances and consumption habits, so figure out what works with your body. A good rule of thumb is to avoid caffeine after lunch.
11. Avoid Midnight Snacks
Similarly, large meals can keep you up with the digestion process. Late dinners—especially big, heavy, or spicy meals—are still being digested while you're trying to fall asleep, in addition to causing potential acid reflux. Keep midnight snacks light and infrequent.
12. Step Into The Sun
Your circadian rhythm—which is the sleep-regulating processes—is impacted by how much sunlight exposure you get throughout the day. Obviously this is more difficult depending on geography and season, but experts recommend getting some sunlight or even just natural light throughout the day to keep your circadian rhythm in check.
13. Avoid Alcohol
Don't be tempted by that nightcap. Alcohol is a depressant, so, while it may make you sleepy, it won't keep you asleep. The effect wears off as the alcohol passes through your system, waking you up in the middle of the night—or in the morning, with a nasty hangover.
14. Mask Noise
Noisy neighbors, snoring partners, or the general creaks of a settling house can be the bane of a light sleeper's existence. A solid pair of earplugs designed for sleep can help drown distractions. If earplugs aren't comfortable, a fan or white noise machine can serve the same purpose.
15. Stretch
We mentioned exercise earlier, but it bears repeating. Stretching before bed helps to release physical and mental tension accumulated throughout the day. Gentle stretches will also warm your body up a little, which can aid in lulling you to sleep.
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16. Try Calming Scents
Light smells such as lavender, chamomile and sandlewood can help your brain calm down. Using these scents in a diffuser, pillow spray, or essential oil can be the missing puzzle piece in your sleep hygiene journey.
17. Invest In A Good Mattress
An old or lumpy mattress will have you feeling like the princess and the pea. While mattresses aren't one-size-fits-all, it's generally recommended you replace them every decade or so. When purchasing a new mattress, look for one designed for the position your commonly sleep in, with factors that can help manage body temperature and pain.
18. Avoid Tossing And Turning
Just like using your bed for its intended purpose, you want to avoid a mental association with tossing and turning. Endless tossing and turning can cause frustration, which impacts your sleep even further. If you don't fall asleep within 20 minutes of getting into bed, get up, and do something relaxing until you're tired again.
19. Get Outside Support
Adjusting to a new routine can be dfifficult, especially if you're doing it alone. If you live with a partner or roommates, you can encourage good sleep hygiene in one another. Testing out new routines and methods of relaxing is easier when done with someone else.
20. Keep A Sleep Diary
Sleep hygiene is all about trial and error. A simple sleep diary can help identify patterns in your sleep schedule. You can also incorporate meal times and any medications taken before bed.
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