It’s no secret that getting a good night’s sleep is one of the best things you can do for yourself. And there are plenty of ways to increase the quality of your rest. But with so many options out there, it can be hard to know which ones will have a real impact on you and that’s why I’ve compiled a list of my favorite sleep-inducing methods to help you get the rest you need.
The following tips are intended for adults who are looking to improve their quality of sleep. They cannot guarantee that you will sleep through the night or avoid waking up at night, but they will help you to improve your sleep habits and wake up refreshed in the morning:
- Schedule a period of time before going to bed for relaxing. After a long day, you want to get to bed as quickly as you can. But before you do, try to carve out a small window of time exclusively for relaxing. Whether you read, take a warm bath, or meditate, the point is that you clear your head of the day’s stressors. If you’re very stressed, you should try to relax for at least 10 minutes. You can take a relaxing bath, or chamomile tea, or some cannabis products that are available on online dispensaries (https://lowpricebud.co/product-category/concentrates/caviar/, for example). Once you’re relaxed, you’ll fall asleep more easily.
- Ensure your room is completely dark and quiet. It’s hard to fall asleep in a room that’s too bright or noisy. So, make sure your room is completely dark so that your body gets the message that it’s time to sleep. Use curtains, blinds, or custom shades to cover windows to ensure the light is completely blocked out. Use earplugs or a white noise machine to muffle sounds from outside your room. Are you having trouble dozing off? Consider a soft night light on your nightstand or under your bed.
- Do not drink alcohol or caffeine before going to bed. Can you fall asleep at night without a cup of coffee or a glass of wine? Many people use these beverages as a way to unwind at the end of the day, but experts say that they may actually be keeping you up at night. You should avoid alcohol or caffeine in the evening hours. Doing so will help you fall asleep faster, sleep more deeply, and wake up feeling more refreshed. You may even want to try drinking water with something like the best CBD oil in it so that you have a relaxing sleep as well as keep your body healthy.
- Create a bedtime routine. Try to go to bed and wake up at the same time every day. Experts also recommend getting as much natural light during the day and darkness at night. Start your bedtime routine before you climb into bed, such as taking a warm bath, listening to soft music, or reading a book. Some experts suggest making your bed a “destination” so that you’ll associate your bed with relaxing activities.
- Keep your bedroom cool. Putting up some extra blinds or shades can keep your room from heating up during the day. If you have a window AC unit, using the fan or turning off the compressor can help cool your room without cranking up the air conditioning. You can also swap out your regular light bulbs for ones that have the ENERGY STAR label, which will use less energy. Finally, you can pick up a set of gel-filled pad sheets, which will keep your bed
- Consider using a fan or white noise machine to help block out external noise. If you live in a loud environment, whether it’s because of a partner who snores or noisy neighbors, it can be hard to sleep. If you have tried earplugs and noise-canceling headphones and still have trouble snoozing, consider purchasing a fan or white noise machine. Fans are generally more affordable than white noise machines though.
- Invest in a good mattress. While a mattress may not seem like an investment, it is, especially if you consider a lifetime of good sleep. A high-quality mattress, such as those shown on the Sleep Education website (click here), will last you for years, and you’ll wake up feeling rejuvenated and refreshed.
- Avoid eating a large meal before going to bed. Digesting a large meal can keep your body busy for several hours. The time you spend digesting it will keep you from getting the rest you need. It can also make you feel uncomfortable and bloated.
There are plenty of things you can do to improve your night’s sleep and feel more rested when it comes time to wake up. It’s up to you whether you want to try these out or others. But if you have trouble sleeping, be sure to consult your doctor first-some sleep issues are serious. Also, keep in mind that there’s no quick fix to getting a good night’s rest, but that doesn’t mean you can’t start feeling the effects of better sleep today.