Millions of Americans struggle with not only getting enough sleep, but making sure the sleep they do get is sufficient. Sleep better and increase your energy every morning by applying these real-life sleep tips shared by Self for a better you:
- Acceptance: Recognize the signs that you aren’t getting enough quality sleep. You can’t wake up on time without an alarm clock, you need high doses of caffeine to get through your work days, and sleeping in on the weekends is a must.
- Stop viewing sleep as a luxury: Quality rest can’t be compared to getting a massage, a pedicure or a golf game. Sleep is just important to your well-being as your diet and exercise, so be sure to put at the top of your priority list.
- Slowly increase your bedtime hours: For one week, start going to bed 15 minutes earlier than your standard bedtime every night, then add another 15 minutes the next week. This will easily help you adjust to getting an additional hour of sleep as you keep adding 15 minutes until you feel more rested in the mornings.
- Create a sleep oasis: Your bedroom should promote sleep and make you feel relaxed with a quality mattress that fully supports your needs. Keep it cool and as dark as possible before bedtime to increase the production of the sleep-inducing hormone melatonin. Additionally, keep your space organized and smelling fresh for a peace of mind and easier relaxation.
- Ban electronics at night: Control your favorite digital devices, don’t let them control you. Record those TV shows that you can’t live without or catch them later online, and set a last call for the internet, returning emails, and using your smartphone. Exposure to artificial light can make you feel alert and push your bedtime back.
- Watch your liquid intake: Try to avoid drinking liquids right before bed so that you won’t be disturbed by bathroom trips in the middle of the night. Avoid alcohol entirely before bed as it will affect your ability to enter deep sleep, the restorative stage of shut-eye.
- Conquer your 2 am wake up session: Waking up in the middle of the night is a common sleep problem, and it can be a sign of insomnia. Try adding in a fan for white noise, adjusting your bed to keep cool or make some compromises with your snoring partner. See a specialist if you or your partner has sleep problems; they can be solved.
Eventually a lack of sleep will catch up to you, it’s unavoidable! Be sure to get 7-9 hours of sleep every night for a better work week, weekend, and rest of your life!