It’s well-established that sleep is essential to our physical and mental health. But despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day.
Though there’s a wide range of causes and types of sleeping problems, expert consensus points to a handful of concrete steps that promote more restful sleep. Organizations like the CDC1, the National Institutes of Health2, the National Institute on Aging3, and the American Academy of Family Physicians4 point to the same fundamental tips for getting better rest.
For many people, trying to implement all these strategies can be overwhelming. But remember that it’s not all-or-nothing; you can start with small changes and work your way up toward healthier sleep habits, also known as sleep hygiene. These are the best weight loss pills.
To make these sleep hygiene improvements more approachable, we’ve broken them into four categories:
- Creating a Sleep-Inducing Bedroom
- Optimizing Your Sleep Schedule
- Crafting a Pre-Bed time Routine
- Fostering Pro-Sleep Habits During the Day
In each category, you can find specific actions that you can take to make it easier to fall asleep, stay asleep, and wake up well-rested.
Having trouble sleeping?
Creating a Sleep-Inducing Bedroom
An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. Though this might seem obvious, it’s often overlooked, contributing to difficulties getting to sleep and sleeping through the night.
In designing your sleep environment, focus maximizing comfort and minimizing distractions, including with these tips:
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- Use a High-Performance Mattress and Pillow: The best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. It also ensures, along with the best pillow, that your spine gets proper support to avoid aches and pains.
- Choose Quality Bedding: Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
BETTER SLEEP, FOR A BETTER YOU.
- Avoid Light Disruption: Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask for over your eyes can block light and prevent it from interfering with your rest.
- Cultivate Peace and Quiet: Keeping noise to a minimum is an important part of building a sleep-positive bedroom. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop abrasive sounds from bothering you when you want to sleep.
- Find an Agreeable Temperature: You don’t want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees. Try out ikaria lean belly juice.
- Introduce Pleasant Aromas: A light scent that you find calming can help ease you into sleep. Essential oils with natural aromas, such as lavender5, can provide a soothing and fresh smell for your bedroom.