5 Ways to Get Better Sleep
If you get up early every morning to crush a 6 a.m. spin class or knock out a few emails before the office starts buzzing, you know better than anyone how important a good night’s sleep is—and how elusive it can be. Some bedtime no-no’s are obvious, like drinking coffee right before you hit the hay or accidentally binge-watching a new Netflix show until 3 a.m. But others aren’t quite as obvious. Here are five ways you can ensure a better night’s sleep and a more pleasant morning.
- Design a sleep sanctuary. If you’re one of those people who doesn’t go too hard with the decorating in a rental, your bedroom should be the one place you make an exception. After all, most of the time that you’re home is spent sleeping. So create a space where you can be calm and quiet. Invest in blackout curtains to keep those streetlights at bay; try a noise machine or breeze-inspired fan to smooth out the soundscape. Also make sure that your room is a comfortable temperature, ideally a bit cool.
- Go easy at happy hour. You probably realize that guzzling coffee or soda is going to mess with your sleep, but did you know that booze can actually have a disruptive effect, too? That first glass of wine might ease you gently into the warm embrace of your bed, but if you keep going, later in the night you might find yourself unexpectedly wired. Stick to a cocktail or two at happy hour in order to avoid unwanted late-night wake up calls.
- Get into a groove. Almost equally as important as designing a space that soothes you is coming up with a calming nightly routine. Drink some sleepytime tea, throw a few drops of lavender essential oil on your pillow, and break out your tablet to read whatever’s trending on Amazon. You should also strive to go to bed around the same time each night and wake up at roughly the same hour every morning, even on weekends and holidays. Once your body knows when it’s supposed to be asleep, it won’t fight so hard.
- Switch your phone to DND. The temptation to check your Instagram 20 times before lights out is very real, but don’t cave in. Sleep researchers have found some evidence that staring at a bright screen right before bedtime can throw your sleep cycle into chaos, so either turn off your phone or put it on do not disturb about an hour before you’re ready to turn in. You can sift through those Snapchat stories in the morning.
- Don’t count sheep. If you often find yourself lying awake in bed trying to logic yourself into falling asleep, your instinct might be to stay put and try to force it. But lying awake for more than 15 minutes is only going to trigger extra anxiety, so instead of counting sheep, get up and do something relaxing—e.g., read or sip some chamomile tea. Then go back to bed when you’re actually tired and ready for sleep.
Get a Good Night’s Sleep: Tips for You and Your Family [WebMD]
Sleep tips: 7 steps to better sleep [Mayo Clinic]
Five Ways to Get a Better Night’s Sleep [IFL Science]