Sweet, sweet sleep. We all need it. We all crave it, yet for some of us, it’s so hard to achieve. Fear not, here are 5 easy steps you can start for better sleep tonight, no melatonin pills or chamomile tea required.
- Eliminate blue light from your phone
Studies show that blue light is responsible for disrupting a good night’s sleep as the tone tricks our brain into thinking it’s daytime, thus disrupting our circadian rhythm and keeping us awake for hours. Solution: Check your phone’s night shift settings to adjust your display a tad warmer. For iPhone users, check out this guide.
- Drink water before bed
Water is good for you for all the obvious reasons, but before bed it’s not only soothing, but reduces the chances you’ll be waking up thirsty or hungry. Don’t drink too much though or you’ll feel bloated and get the opposite effect: constantly waking up throughout the night to use the bathroom. Solution: Drink a full (or as much of the 8 oz. you’re comfortable with) glass of water roughly 30 min or so before bedtime.
- Make your room pitch black
While blue light is most harmful, most light in general is disruptive during nighttime for the same reasons. Keeping your room as dark as possible tells your brain it’s time to shut down and enter sleep mode. Solution: Consider investing in black-out curtains/blinds or at the very least, make an effort to draw them closed every night so no light from outside can creep in. This will also help block out noise as your room should be as quiet as possible too.
- Establish a routine
It works for kids for a reason: once you build a nighttime routine, it’ll turn into habit and again, ease your brain and body into entering sleepy mode. Solution: This is different for everyone of course (shower/bath, brushing your teeth, reading a book, etc.), but one thing you should make sure to do is go to sleep and try to wake up at the same time every day to train your body and mind into entering a comfortable pattern.
- Temperature is everything
Ideal bedroom temperature is between 60 and 70 degrees Fahrenheit for optimal sleep so it’s important to monitor your room’s temperature before bedtime to ensure it’s not too cold nor too hot. Solution: The body’s temperature drops while falling asleep so adjust not only the temperature to a comfortable setting, but also bedding and clothing.
Happy sleeping friends!