We’ve all been there – lying awake, watching the clock tick over as sleep slips away. If you’re nodding along (but not nodding off), you’re not alone. The good news? A few changes to your sleep hygiene will make you sleep like a dream. Sleep hygiene is all about habits and practices that help you sleep.
Here are 10 tips to help you sleep better.
Stick to a Schedule
Your body loves routine. Try to go to bed and wake up at the same time every day – yes, even on weekends. We all know Saturday sleep-ins are tempting. But consistency is key. Your body clock will thank you, and soon, you’ll fall asleep faster.
Create a Bedtime Ritual
Remember bedtime stories were the best part of your day? Well, grown-ups need rituals too. Whether it’s a warm bath, some reading, or a few minutes of meditation, find what helps you wind down. Don’t do anything too exciting – no horror movies or heated political debates before bed!
Make Your Bedroom a Sleep Sanctuary
Your bedroom should be the Fort Knox of relaxation. Keep it cool, quiet, and dark. Invest in good bedding and pillows. And please, for the love of all things fluffy, get the TV and other screens out of your sleep space. Your bedroom should say “sleep,” not “Netflix and chill.” Check out our post on Creating the Perfect Sleep Environment.
Watch What You Eat and Drink
Late-night snacking might seem like a good idea, but your body disagrees. Try to eat at least two to three hours before bed. And while we’re at it, let’s talk about that nightcap. Alcohol might help you fall asleep, but it will mess with your sleep quality. As for caffeine, it’s a no-go after mid-afternoon unless you want a midnight productivity boost.
Exercise (But Not Too Close to Bedtime)
Exercise is good for sleep, but timing is everything. Try to finish your workout a few hours before bed. Otherwise, you’ll be lying in bed, heart racing, wondering why you thought an 11 pm HIIT session was a good idea.
Manage Your Light Exposure
Light is your body’s way of knowing when to wake and wind down. During the day, get some sunshine. As bedtime approaches, dim the lights and limit screen time. If you must use your devices, consider blue light-blocking glasses. You might look like a cyberpunk character, but sleep is worth it.
Don’t Force It
If you can’t sleep after 20 minutes, don’t lie there counting sheep (or worse, scrolling through your phone). Get up and do something relaxing until you feel sleepy. Read a boring book, listen to calming music, or do some gentle stretches. Just don’t do anything too stimulating—reorganizing your entire closet at 2 a.m. is not the answer.
Nap Smartly
Naps can be beautiful, but time them wrong, and they’ll sabotage your night’s sleep. If you must nap, keep it short, about 20 or 30 minutes, and early in the afternoon. Think of it as a snack, not a meal.
Manage Stress and Worry
Nothing kills sleep like a mind full of worries. If your brain goes into overdrive at bedtime, try jotting down your thoughts or tomorrow’s to-do list. It’s as if to tell your brain, “Don’t worry, I have this covered.” You can also try relaxation techniques like deep breathing or progressive muscle relaxation.
Consider Your Sleep Environment
Your sleep environment extends beyond the bedroom: think noise, temperature, the cooler, your mattress and pillow. If your mattress is old enough to vote, it’s time to upgrade.
Yes, these tips take a little time and effort to implement, but they are well worth it. Just envision you getting up in the morning feeling refreshed, able to handle your day with energy, and not needing that third cup of coffee.
Good sleep is not an extravagance; it is a necessity. Everything, from your moods to overall health to remembering where you left the car keys, depends on how well you sleep. Now implement these tips, and your future self will thank you.
And if you’re still having trouble sleeping, come see us at Rest My Best. We’re here to help you get those all-important zzz’s.