Are you still dreaming about the sleep you got on your last vacation? Now you can make that dream a reality each and every night, boosting your productivity, health, and happiness. Aim to get 7-9 hours of high-quality of sleep every night while pretending your bedroom is located away from stress, work, and worries with these tips:
Create new surroundings: Many people are excited for vacations because they tend to sleep better in hotels. To bring that experience to your bedroom, invest in a new mattress if your mattress isn’t giving you the support you need. Keeping your room dark at night is critical to get your body to produce enough melatonin to help you get sleepy and sleep throughout the night. Add in some black out curtains to create the pitch dark effect that you would in a hotel room. In addition, another neat trick to try is changing your sheets more often. Even though they are your sheets, “new,” bedding produces calmer effects to diffuse your fear of not getting a good night’s sleep.
Turn down the thermostat: You probably go crazy with the A/C when you are on vacation, getting your room icy cold for bedtime, and for good reason. Studies show that people sleep better as their body temperature declines. If you are an insomniac, you may have a higher core temperature than regular sleepers, so cooling down your room at night is critical to help you fall asleep and stay there. Try setting your thermostat between 60-68 degrees Fahrenheit or investing in a fan. Taking a bath an hour before bed will also help make you sleepy as your core temperature drops.
Embrace the sun and exercise: Keeping your circadian rhythm, or your body’s natural 24-hour clock, in sync will work wonders for your sleep and your energy levels throughout the day. When you are on vacation you typically get a lot of sun and it definitely boosts your shut-eye when it’s your bedtime. One study from researchers at the University of Colorado monitored campers who were outside all day and found that the campers fell asleep and woke up at the same time every day, regardless of their typical sleep schedules.
On those vacations to Disneyworld or places where you doing a lot of sightseeing and moving around, you also sleep better because exercise also helps increase your sleep quality and quantity.
Try adding 20-30 minutes of exercise to your schedule every day and taking sometime to appreciate the sun, especially in the mornings by opening your curtains and exposing yourself to natural light as soon as possible and often.
Believe us when we tell you that getting a great night of sleep every night, can change your life. Sleep reinforces and boosts everything that you would to accomplish whether it’s losing weight, getting more things done, remembering your to-do list or gaining a competitive edge in sports. You will feel 100% better while reducing serious health risk. Put sleep at the top of your priority list and watch success follow!