Having trouble catching quality Zzzzz’s? Here are seven remedies for sound sleep you’ve been dreaming of.
- Put away all electronics before bed. Now that we live in an age where we’re often glued to our phones, it makes going to sleep that much harder. Brightly lit screens from phones, tablets, and laptops, not only keep us from falling asleep but also cause great damage to our eyes and overall health.
According to Business Insider, the blue light emitted from LED screens limits the production of melatonin, a hormone your body produces to help enable sleep. When your melatonin level is skewed, you disrupt your sleep cycle and increase the risk of other health issues, such as depression and cancer. The blue light also gradually impacts your central vision through retinal degeneration over time.
In other words, it’s best just to stow away all your electronics (not even near your bed) before you sleep. Your body will thank you for a good night’s rest.
- Do not confuse your bed as your desk or dining area. We’ve all done it. At some point, we work from our beds, or we eat meals from the comfort of our sheets. While it can be relaxing and comfortable, working and eating from your bed only confuses your mind and body for when it’s actually time to sleep. Instead of registering your bed as solely a sleep haven, it also becomes your desk and dining table. So, keep the purposes separate, and you’ll be sleeping better in no time.
- Create a routine sleep schedule. Having a regular sleep schedule will help your body gain a natural rhythm for rest. Try going to bed around the same time, as well as waking up at a regular hour. Most iPhones now feature a handy Bedtime clock that provides a bedtime reminder, recurring alarm, and sleep analysis.
- Take a soothing bath. Baths will help relax your mind and body and relieve stress. Try using lavender essential oils, proven to aid relaxation and ease tense muscles.
- Dim the lights. Try dimming your lights, or lighting just candles before you sleep. Dim lighting encourages melatonin production, which will help you fall asleep faster.
- Listen to music, meditate, or journal. There’s nothing like enjoying your favorite band, laying out a yoga mat for a nice stretch, and reflecting on your thoughts with just a journal and pen. All three allow your mind and body to rest and relax, as well as gain perspective and self-awareness. Quiet, peace, and reflection, will help calm you down so that the stresses, worries, and busyness of life fade away. There’s nothing like going to sleep with peace of mind.
- Avoid caffeine after 2 pm. You can still have your coffee, but try drinking it in the morning only. Straying from caffeine any later than 2 pm will help your central nervous system naturally tire out as bedtime approaches.