Sleeping well is the key to life. It gives you more energy, helps balance your hormones, and keeps you alert during the day, to name a few benefits. But getting the sleep you need – and want – can be tricky. Here, we’ll discuss how you can rest easy, and it all starts with a dark, quiet room of serenity.
1. A Dark and Quiet Space
Bright lights tell your biological clock it’s time to stay awake. In your bedroom, turn off all lights, including your computer, tablet, and bedside lamp, so your body knows you need to sleep. Add curtains to your windows and keep them closed at night. This will allow light into your room only during the day, just as it should be.
We continue to process background noises when we sleep, so it’s best to keep the TV off. On the other hand, white noise is beneficial and can block environmental sounds like the neighbor’s car door shutting. For added touches, clear away clutter and keep tranquil pictures on your bedroom walls.
2. Stick to a Consistent Schedule
The body is designed to function in a loop and naturally aligns itself with sunrise and sunset. A consistent schedule can help your body stick to this rhythm and provide long-term sleep quality. For this reason, we recommend going to bed and waking at the same time every night and morning. Use an alarm to help, even on the weekends; after several weeks, you may not need it anymore.
3. Exercise During the Day
4. Create a Sleep Ritual
5. Keep Your Bed Cool and Comfortable
A cool bed – and bedroom – jumpstarts your body’s instinct to rest. A bed that is too hot can interfere with this instinct and make it harder to fall asleep. For this reason, we recommend using breathable sheets, a cooling pillow, and/or a cooling mattress pad. Also, try pajamas that wick away moisture.
Choose blankets and pillows that allow your head to rest easy and your body to move freely. Don’t skimp on quality; higher thread counts usually mean a softer, plusher feel. Finally, remember to select colors that make you feel calm; light green and light blue are both good choices.
6. Practice Deep Breathing
- Close your eyes
- Place a hand on your chest and the other on your stomach
- Breathe in through your nose
- Exhale through your mouth, releasing as much air as possible
- Repeat until you are asleep again
7. Spray a Scent
8. Spend Time Outside
Our bodies are naturally regulated by exposure to light. Sunlight has the most powerful effect, so work time into your schedule to go outside. Doing this in the morning can help normalize your circadian rhythm, so you’re ready to sleep at night. When sunlight is less plentiful during the winter months, ask your doctor about using a light therapy box.
9. Watch Your Diet
Eating a heavy meal right before bedtime can slow digestion and make it difficult to relax. We suggest you eat dinner at least three hours before bedtime. In this same vein, you should also limit your caffeine intake and avoid alcohol.
Getting a good night’s sleep is no longer a dream. With a few adjustments to your schedule and some creative planning, you’ll be sleeping like a baby in no time.