Tips for Deep Sleep
There are few things more important to your overall health and well-being than a good night’s sleep. This makes sense, considering that the average person spends about a third of their life sleeping. But good sleep varies from person to person. For maximum sleep benefits, some believe the CDC recommends 7 to 9 hours of sleep per night. But it’s actually much more than that. So what can you do to get a solid night’s sleep?
Create a Bedtime Ritual
To sleep better, you may want to structure your pre-bedtime routine around things you enjoy. “I really use the word ‘ritual’ because it implies something you do every night and repeat. And you may want to really think about that before you go to sleep. What are three things that relax you?”
Maybe it’s a warm shower, reading a few pages of a book, putting your phone on airplane mode. Or maybe you meditate and go to bed. You have the opportunity to choose your ideal bedtime routine and fill it with things you can do anytime, anywhere.
Awaken Your Senses.
What aromas do you enjoy? These scents can help calm your nervous system and set the tone for a slow-paced evening. Maybe light a candle, or use a specific hand cream or facial moisturizer, or spray a few drops of lavender oil on your pillow.
Have a Consistent Sleep Schedule.
Just as you log on to your work computer at a certain time each day, aim to be as meticulous about falling asleep. When we keep a consistent schedule, our brains know when we’re supposed to be tired; that’s when melatonin, the hormone your brain produces in response to darkness and helps regulate the timing of your circadian rhythms, is released.
Invest in Your Mattress.
Are you saving up for a vacation? It’s simple. What if you invested in your home environment as much as you do in getting away from reality? Set a realistic budget for a solid mattress and pillows, and then start testing. You want your sleep environment to be inviting and comfortable, something you really look forward to at the end of the day.
Keep It Cool
The ideal temperature for sleep is 20 degrees. This keeps us in a temperature range where we are not prone to shivering or, conversely, sweating.
Block Out Unnecessary Light
Our eyelids are very thin, so making sure you have thick curtains will help block out unwanted light. Don’t want new curtains to cost a fortune? Instead, get blackout curtains for your existing curtains or reach for an eye mask.
Step Away From Screens Sooner
When was the last time you took a look at your social media and work habits? Let’s ask ourselves: These are some of the most powerful sources of a busy mind. If you’re trying to get into bed and your mind is on work or something else, you may want to take stock. Aim for at least 30 minutes of tech-free time before you crawl into bed.
