7 Tips For Better Sleep
- Manage Your Devices
The “device advice” might seem like a cliché, but that doesn’t change the fact that it helps. So, regardless it is to keep using your tablet, laptop, or smartphone before bed, try to cut back your screen time. If you use your tablet or smartphone as an alarm, switch to flight mode before retiring to bed. You’ll want to treat your bedroom as a sanctuary – and the best way to achieve that is to keep it as relaxing and calm as possible. Turn off all devices in the bedroom, including the TV, and avoid activities that can keep your brain busy after you’ve turned off the lights. If you must read your emails before bed, then consider getting blue light blocking glasses.
- Listen To Music
Some people find it easy to fall asleep with soft and soothing “white noise” playing in the background – especially in loud environments to cancel out distracting sounds. Besides, listening to soft and soothing music before going to sleep can help your brain relax before switching off the lights.
- Stick To A Routine
Just like when you used to have a bedtime hour as a kid, it’s wise to keep up the same practice as an adult. A worn-out mind and body can benefit a lot from routine. So, try to go to bed every day at the same hour.
- Try Meditation
Do you find your mind wandering too far once you’ve switched off the lights before bed? Embracing a consistent meditation practice has made a world of difference for me! Mindfulness meditation practices just before going to bed – even for a few minutes, can shift your awareness and relax the body and mind. Luckily for you, many meditation apps offer step-by-step meditation tips, specially tailored to help calm your mind, relax your body, and help you fall asleep.
- The Environment Matters
The surrounding environment has a considerable impact on an individual’s sleep quality. Make sure that your bedroom is dark – get rid of light-emitting devices such as alarm clocks – or use a sleep mask to block light. Get a comfortable mattress like a Tempurpedic mattress. Also, monitor the temperature of the room and keep the room cool instead of warm. According to the National Sleep Foundation, 60-70 degrees, Fahrenheit is the best temperature range for optimal sleep.
- Set An Intention
Optimistic and repetitive thoughts play a significant role in reinforcing attitudes and mannerisms. So, stop saying, “I can’t sleep well,” to others. When you find yourself thinking negatively regarding the topic of sleep, try diverting your thoughts to more positive thoughts such as, “I’ll sleep like a baby tonight.” It may feel weird at the beginning, but after a while, you are likely to notice a positive shift in your sleep habits.
- Snack Smart!
No matter how hungry you feel before bed, a heavy meal close to bedtime is not a good idea, but there are some exceptions -of course, in moderate portions – that researchers have found to help spark a good night’s rest. Smart nighttime snacks include tart cherry juice, almonds, “Tulsi” herbal tea, and chamomile. Many doctors and nutritionists also recommend taking a magnesium supplement before going to bed to help you find sleep faster and remain sleeping longer.