Sweet Dreams and Sleep Hacks: How to Get a Better Night’s Sleep
Sleep. For some of us, just the word can make us feel warm and fuzzy, with visions of sugar plums dancing in our heads. For others, including the millions who struggle to obtain quality rest, it may cause mild anxiety. Whichever camp you fall into, there’s no denying the importance of getting 7-9 hours of sleep each night. Multiple studies show it can improve our physical and mental health, including improved memory function, reduced stress, and improved energy levels and mood. On the other hand, a lack of sleep can affect our immune system, hormones, and overall wellbeing.
However, while we know the benefits, getting a good night’s rest can be easier said than done. The key is first to try to think of bedtime as a ritual to look forward to and enjoy. Be mindful in your intention to rest without putting any pressure on yourself. Then follow these sleep hacks, each of which is designed to help you feel cozy and relaxed, so your mind and body can drift off easily into blissful slumber.
Sleep Hack #1: Make Your Bed Every Morning
Our sleep environment can have a major impact on the quality of our rest. How can you look forward to bedtime each night if you’re presented with a rumpled, crumpled mess? Instead, make your bed a place you can’t wait to curl up in. Even if you’re a believer in airing out your sheets each day, you can neatly fold them back, arrange your pillows and throws, and make your bed a beautiful sanctuary. It should be an oasis at the end of the day, not just a place to lay your head.
Sleep Hack #2: Create a Soothing Bedtime Routine
One of the best ways to signal to your brain and body that it’s time to wind down, relax, and catch some Z’s is to do the same activities each night before bed and turn it into a kind of ritual. It may be taking a bath, having a cup of herbal tea, or reading a book (no electronic devices though!), journaling, or listening to relaxing music. Whatever you do, the important thing is to do it consistently and also to go to bed at the same time each night. In the beginning, it may be easiest to set an alarm to go to bed. After a while, it will just become second nature.
Sleep Hack #3: Lavender Linen Spray
It’s important to avoid too much sensory stimulation before bed, but you can use your sense of smell to your advantage. Lavender is well-known as a soothing scent. Just a light spritz on your pillowcase can promote feelings of relaxation and calmness. Not a fan of lavender? Other scents can work too. Try a few and see which one suits you best.
Sleep Hack #4: Guided Meditation
To promote good sleep, it’s important to avoid high impact exercise just before bed as the adrenaline in your system can prevent you from falling asleep. Move your workout to earlier in the day and reserve the time before bed for more relaxing activities such as meditation or yoga. A guided sleep meditation is a great idea for beginners. You can easily find them for free on YouTube or Spotify, or download a meditation app to help you.
Sleep Hack #5: Invest in Your Bed
It’s no surprise that if your mattress is older, of poor quality, or no longer supporting your spine properly, then the quality of your sleep will suffer. You spend one-third of your lifetime sleeping, and you deserve to make it the best it can be! The softness and breathability of your sheets and blankets matter too. There’s no catchall answer here, just be sure you’re sleeping on the best quality you can afford that’s hypoallergenic and indulgent to you!
Make getting a good night’s sleep every night a priority in your life and you’ll certainly reap the benefits!
