4 Ways to Improve Your Sleep
What's the difference between a bad day, a good day, and a great day? There are plenty of things that affect your day, but we know one thing: great days rarely follow a night of poor sleep.
Do you know the basics of sleep hygiene? Although your body will eventually demand that you sleep and reboot, you control the quality of your nightly snooze. Good sleep hygiene includes creating the environment, routine, and schedule that gives you high-quality shut-eye.
1. Develop a bedtime routine
No longer only for toddlers and babies, a bedtime routine is a fantastic way to signal to your brain and body that it's time to power down. Keep it simple and straightforward: get ready for bed, turn off harsh overhead lights, turn on a lamp, and set your mobile devices into silent mode. Consider adding a unique element to your bedtime routine that caps off the night: maybe a few chapters of a book or a short yoga flow.
2. Get on schedule
Many adults are on an irregular, anything-goes sleep schedule that doesn't resemble a schedule at all. You need about 7-9 hours of sleep each night, and it needs to start and end at roughly the same time. Help your body set a natural rhythm by setting a rough bedtime and trying to stick to it more nights than not.
3. Create the perfect sleep environment
Your bedroom should be a sleep haven, with soothing colors, low lighting, and comfortable furniture. Keep your room a comfortable sleep temperature (low 70s in Fahrenheit), and invest in a high-quality mattress. If you're waking up groggy and exhausted, it may be time to replace your saggy mattress with a new one.
4. Avoid sneaky sleep-disrupting substances
It's a no-brainer to avoid caffeine and nicotine toward bedtime, so they don't disrupt your sleep. However, did you know that alcohol can also decrease the amount of time your body spends in REM sleep? Opt for a warm mug of herbal tea before bed.
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