A good night’s sleep every night has a huge impact on your physical and mental health, mood and sense of well-being. Unfortunately, a majority of American adults don’t get enough sleep. Use these 10 hacks in order to have a better night’s sleep tonight and every night.
- Nap With Caution
If you must nap, do it no later than 3:00 pm. Aim for a 20-minute nap or shorter. If you nap later or longer, chances are high that you’ll wake up groggy and have a difficult time sleeping at night.
- Exercise Every Day
Exercise every day. The energy you use when exercising will wear you out and have you ready to sleep. Be sure to exercise in the morning or early afternoon. Exercising too close to bedtime could keep you up.
- Avoid Electronics Before Bedtime
The bright lights of electronics stimulate your brain. Put your phone away at least an hour before bedtime. Turn off your work laptop, tablet or iPad. Avoid watching television right before bedtime, too.
- Try Some Neutral Sounds
If the neighbor’s dog or the nearby interstate keeps you up at night, try a sound machine. You can also get an app on your smartphone to play sounds to lull you to sleep. Try neutral sounds, such as rainfall, waves crashing or wind blowing.
- Regulate Your Body Temperature
Maintaining the right body temperature helps you fall asleep faster and stay asleep. Instead of using tricks like wearing socks to bed or hanging your leg out from under the blanket, find a mattress that keeps your body at the right temperature for a quality night’s sleep.
- Do a Brain Dump Before Bed
If you lay down only to have your brain flood you with thoughts and worries, try doing a brain dump before you turn off the light. Keep a notebook and pen by your bed and jot down all your thoughts. It will all be on paper, so you won’t have to worry about forgetting something.
- Focus the Use of Your Bedroom
Many people use their bedrooms as an office, craft space and more. Your brain gets confused, thinking space is for work and entertainment, not sleep. Limit the use of your bedroom to intimacy and sleep only.
- Know How Much Sleep You Need
Not everyone needs the same amount of sleep. Figure out how much sleep allows you to feel at the top of your game, and plan your bedtime and wake-up time accordingly. Sleep cycles last for 90 minutes, so aim for multiples of this. For example, 7.5 hours or 9 hours of sleep would allow you to complete a sleep cycle and wake up feeling rested.
- Try Aromatherapy
Essential oils can be used in aromatherapy. Some scents are particularly prized for their ability to calm your thoughts and relax your brain and muscles. Try lavender, which is a gentle scent that promotes deep sleep.
- Get Out of Bed
If you haven’t fallen asleep within 20 minutes of laying in bed, get up and do something relaxing. Do this if you awaken overnight and can’t easily fall back asleep. Sit in an easy chair and pet your dog or cat. Knit a few rows in stockinette or garter stitch.