In today’s hustle culture, sleep is one of the most undervalued aspects of health. According to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States have reported not getting enough rest or sleep every day. This can be for any number of reasons, but one of the most common is not making sleep a priority. While some people have insomnia that requires medical intervention, most of us can benefit by being strategic about our bedtime routines. Here are some tips for getting better sleep.
Similar to how you have a work schedule, a gym schedule and a meal schedule, you need a sleep schedule. Consistent sleep patterns make sleeping easier due to something called a circadian rhythm. A circadian rhythm is a 24-hour cycle that guides you through your daily routines, and it can easily be thrown off if you try sleeping and waking up at drastically different times.
To create a bedtime routine, consider how much sleep you need to get each night. Adults tend to need between 7 and 9 hours of sleep each night. From there, decide when to go to bed based on when you need to wake up and how long getting to sleep typically takes. This can be a bit of trial and error, but you’ll feel much better when you establish a routine that works for you.
Some people wake up and make their bed every day, and this makes it easier for them to get to sleep at night. Others find scents like lavender and chamomile relaxing and use scented sprays or lotions to get into the sleeping mindset. A sleep-friendly environment looks different for everyone, but creating a space dedicated to sleep that’s clean and clear of distractions is a great place to start.
Another thing that impacts your circadian rhythm is screen time. While you may feel like scrolling through social media helps you wind down to sleep, it’s likely having the opposite effect, keeping you awake longer. Taking time away from screens an hour or so before bed can help you fall asleep faster and more naturally. Some easy ways to resist late night screen time are charging your phone outside of your room or out of reach of your bed and not having a television in your bedroom.
Racing thoughts can keep us awake longer than we realize. To calm down before bed, find ways to relax before you start getting ready for bed. This can mean putting a hard stop on checking emails or responding to messages each night. It may also look like starting an evening meditation routine or listening to bedtime stories via podcasts or meditation apps. Relaxing before bed often makes it easier to fall asleep and allows for better quality sleep.
Even if you frequently feel tired, it’s not natural for your body not to move. When you live a sedentary lifestyle, you may find it more difficult to unwind and get to sleep. Establishing a daily exercise routine can help you feel better during the day and rest easier at night. While you may not go to the gym every day, try to at least get some steps in and find something active to do. This could be as simple as a walk around your office building or neighborhood.
Caffeine may help you feel more awake during the day, but too much can also impact your sleep. Make sure you balance your caffeine intake with plenty of water, as caffeinated beverages, especially coffee, can dehydrate you. On the flip side, alcohol may make you feel tired, but it also doesn’t do you any favors when it comes to sleeping. Try to avoid caffeine and alcohol within the last few hours before you go to sleep, or you’ll find that your sleep is less than restful. Limiting consumption of both of these can also help you sleep better, as they both cause your system to act in unnatural ways, throwing off your circadian rhythm.
Sleep is so important, so if you struggle with sleeping, try following some of the tips above. The best thing you can do for yourself is to make sure you get plenty of sleep at night and minimal sleep during the day. Once you start sleeping better, you’ll start feeling better during the day and at night.
