If you’re having trouble getting enough restful sleep, you’re not alone. In our fast-paced world, good sleep habits can often be neglected. But solid sleep is one of the best ways to improve your life and feel more energized and balanced day to day.
Let’s talk about tips to help improve your sleep quality, so you can wake up feeling refreshed and ready to take on the day. One of the most important things to consider is setting a regular bedtime and sticking to it every night.
This can be easier said than done, so start by setting a realistic bedtime and waking time for yourself and then begin incrementally adjusting those times to get to a goal of 7ish hours of sleep each night. It may also help to create a regular pre-bedtime routine and avoid any screen time for the hour preceding that routine.
Secondly, when you’re in bed, strive for comfort and darkness. Your bed should be well-ventilated and cool, and if your partner tends to be a bed hog, try using separate blankets or investing in a larger mattress.
Making sense of darkness is also important; cover any external lights you may have near your bed (or turn off lights within your room) – this will help create an environment which your body can recognize as the time for restful sleep.
This leads us to our next step – calming activities! You can wind down before bedtime through yoga or meditation, or even listen to calming music. All of these activities help to reduce stress and create a sense of peace.
Additionally, some people find natural remedies helpful. Consider adding herbs such as lavender or chamomile to your tea or making a calming snack with ingredients like honey and almonds.
Finally, be sure to schedule in mini power naps throughout the day if needed. Set aside 15-20 minutes for yourself around lunchtime or early afternoon and get some rest! I’m a BIG napper myself, I try for a nap just about every day. It’s not for everyone, but it is for me. I’d suggest napping instead of trying to power through the day if you can!
This can increase alertness and make up for any sleep debt you may be incurring during the week.
To wrap this up, make sure you’re setting a consistent bedtime and creating an environment conducive to sleep by making the room dark and cool. You can also implement calming activities to help you relax before bedtime.
Finally, if needed, take mini naps during the day to stay alert and make up any sleep debt you may be incurring during the week. These are just a few tips that can help you get a better night’s sleep.
We hope that you found these tips helpful and that you now have the tools needed to get better rest.