Almost 70% of Americans have trouble sleeping at least once a week. That’s quite a large percentage. When we don’t sleep well, it affects our physical and cognitive abilities. Not to mention, our health. Here are a few ways you can try to get more sleep.
1. Place The Alarm Clock Far Away
If you put your alarm clock right by you, you’ll reach over and hit the snooze button, which will mess with your schedule. Since most people have their phone as their alarm, putting it on the other side of the bed, or even room, is great. That way, you’re also not tempted to pick your phone up.
2. Read A Book That You Don’t Like
Reading a book that you like may do the trick, but what better time to read one that you’re interested in but can never pick up? Classics work great because they are wonderful but hard to get through. Try this and your body will be begging for a break before you finish the first chapter.
3. Wash Your Bedding
You may not notice it, but when your bedding gets worn in and absorbs body oils, you won’t sleep as good. Why do you think hotel beds are so inviting? Because the bedding is always freshly washed. Wash your bedding once a week and see if you notice a difference.
4. Find A White Noise App
Do you remember the original white noise? The TV with no signal turned on low. These days, they not only have white noise machines but white noise apps too. Find one that suits you and turn it on low before you lay down in bed.
5. Turn The Air Down
Studies show that the perfect sleeping temperature is sixty to sixty-seven degrees. Most people keep their room in the seventies when they sleep, just by habit. Turn it down to the sixties and cuddle up for best results.
6. Use Two Blankets
Not for yourself! If you’re sleeping in the same bed as someone else, make sure you each have your own blanket. Cuddling can come at other times, but when it’s time to sleep, having your own blanket can prevent the sleepy middle of the night fights.
7. Say “No” To Screens
Set yourself a time before bed where you don’t watch TV, look at your phone, or get on the computer. Even fifteen minutes will do you some good, but longer is even better. The blue lights from your screen will keep you up longer if you don’t.
8. Keep A Schedule
There’s a reason moms have specific naptimes and bedtimes for their babies. Keeping a schedule trains your body to go to sleep at a certain time. Find a time that works for you and try to go to bed at that time every night. You have an alarm in the morning, so why not have one that reminds you to go to bed?
9. Buy A Weighted Sheet
A weighted sheet or blanket can do wonders for your sleep. There is a reason they are so popular. You’ll feel like a baby being comforted by his mommy. This works even better for people with anxiety and is often recommended to treat it at night.
10. Make Bedtime Baths A Thing
Baths are meant for bedtime. You can relax, warm up in the winter, and even smell good. If you can get someone to give you a back massage to go along with it, then it’s even better. And if you don’t have a bathtub, don’t worry, a shower works well too.
11. Turn Your Home Into The Land Of Milk And Honey
Milk and honey is a classic comfort food combo that is sweet, relaxing, and relatively healthy. The only thing better is bedtime tea with a hint of honey. But milk and honey are more universal because you always have it on hand. But for vegans or lactose intolerant people, tea is a great option.
12. Stick To Low Lights
The darker the room, the better. Turn the lights down as low as you are comfortable with. Don’t be afraid to add a nightlight or a string of soft lights but try to get as dark as you can. Having any bright lights will only mess with your sleep.
13. Use The Color Blue
Blue can be beachy, relaxing, and calming. It is a much better option for a bedroom than red or another color. While you don’t have to paint your room blue, getting blue curtains, furniture, or pictures may help you relax.
14. Make Bedtime Snacks Light
Most health professionals suggest not having a snack right before bed. But if you need that sustenance thirty minutes before you hit the sack, stick with something light. Rule out spicy food, bread, and meats. Try some fruit or nuts.
15. Set The Alarm To Something Progressive
Not that kind of progressive! But rather, a tone that starts low and slow then winds up. You want something that gradually wakes you up, not that annoying ring that makes you angry. With your phone, you can set any type of alarm that you want.
16. Coffee Is For Mornings Only
Coffee should not be a bedtime routine, but it shouldn’t be an afternoon thing either. If you want your best sleep, stop drinking coffee before lunch. In fact, cut off all caffeine intake before lunch and you will notice a difference.
17. Wear Cozy Socks
This is especially true in the winter or colder climates. Some people don’t even notice that their feet are cold or need comfort. Just imagine this. You take a warm bath, dry your hair, put on cozy socks, and grab a hot cup of honey tea.
18. Meditative Music Is In
There’s not much that’s better for your health than meditating every day. Adding some music to your bedtime routine while you try to relax is an amazing way to promote good sleep habits. Use the time for deep meditation.
19. Turn The Snoring Off
Whether it’s you or your partner snoring, it’s time to end it. Invest in anti-snoring strips, bands, and whatever else you can to stop it. Everyone in the room will sleep better and breathe better if you do. It may take some time to find what works but it’s so worth it.
20. Invest In Good Bedding
Getting a good mattress, blanket, sheets, and pillows will never be something you regret. You may not want to spend the money at the time but in the long run, the extra sleep will be well worth it. In fact, anything you do to get sleep is worth it.
21. Exercise Every Day
Exercise is important to every area of your health, including sleep. Exercise can reduce insomnia and promotes good sleeping habits, especially if performed in the afternoon. You can even do light exercise or yoga right before bed.
22. Get A Humidifier
Humidifiers are as good for your health as fresh plants. Keep both around for the best breathing you’ve had in your home. You’ll be surprised at the difference it makes at bedtime especially. These machines do wonders for people with sleep apnea and asthma.
23. The Bed Is For Sleeping
Use your bed for its purposes and only its purposes. Don’t hang out and play on your phone or anything else. Training your body to sleep in the bed and do nothing else, within reason, will make you sleepier the second that you lay down.
24. Spread The Lavender
If you have to add one scent to your essential oil infuser, make it lavender. Either that or get fresh lavender and add it to a vase by your bed. The scent helps you relax, reduces stress, and will encourage sleep.
25. Himalayan Salt Lamps Are The Bomb
While blue lights will keep you awake, the light from a Himalayan salt lamp can promote it. Not to mention that the lamp increases blood flow, enhances mood, and cleans the air. There are so many benefits that it’s crazy not to have one!
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