For many people, trying to implement all these strategies can be overwhelming. But remember that it's not all-or-thing; you can start with small changes and work your way up toward healthier sleep habits, also known as sleep hygiene
To make these hygiene improvements more approachable, we've broken them into four categories:
- Creating s 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.
CREATING A SLEEP-INDUCING BEDROOM
An essential tip to help fall asleep quickly and easily is to make sure 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 these tips:
- Use a high-performance mattress and pillow: a quality mattress is vital to making sure that you are comfortable enough to relax. It also endures, along with your pillow, that you 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.
- 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 white 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 support sleeping in a cooler room that is around 65 degrees.
- Introduce pleasant aromas: alight scent that you can find calming can help ease you into sleep. Essential oils with natural aromas such as lavender, can provide a soothing and fresh smell for your bedroom.
OPTIMIZING YOUR SLEEP SCHEDULE
Taking control of your daily sleep schedule is a powerful step toward getting a better sleep. To start harnessing your schedule for your benefit, try implementing these four strategies:
Set a Fixed Wake-Up Time: It's close to impossible for your body to get accustomed to a healthy sleep routine if you're constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.
Budget Time for Sleep: If you want to make sure that you're getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backwards and identify a target bedtime. Whenever possible, give yourself extra time before bed to wind down and get ready for sleep.
Be Careful With Naps: To sleep better at night, it's important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.
