1) Banish the Blue Light
It’s no secret that screens and sleep don’t mix. The blue light emitted from devices like phones, laptops, and TVs can disrupt the natural production of melatonin — the hormone that makes you feel sleepy — in your brain.
To get the best sleep possible, it’s important to disconnect from electronics at least 30 minutes before hitting the hay. During this screen-free time, you can do something calming, like reading or stretching.
2) Don’t Change Your Bedtime on Weekends
If you typically go to bed at 10 p.m. during the week, don’t try to stay up until 2 a.m. on Fridays and Saturdays. Yes, it’s tempting to want to make up for lost sleep, but this will only leave you feeling more exhausted come Sunday night.
To avoid the Sunday night blues, stick to your regular bedtime as much as possible. This way, you’ll get into a sleep rhythm that your body can easily follow.
3) Find An Ideal Sleeping Temperature
For most people, the ideal sleeping temperature is between 60 and 67 degrees Fahrenheit. So if you find yourself tossing and turning at night, it might be worth adjusting your thermostat before heading to bed.
Of course, everyone is different and there’s no magic number that will guarantee a good night’s sleep. So if you’re not sure what temperature works best for you, experiment until you find the sweet spot.
4) Moderation Before Bed
Before bed is no time for big meals, lots of water, or a big workout. Those are all things you need to do early on in the day to avoid having it mess up your sleep.
5) Give Yourself Time to Unwind
Jumping into bed after a long day can make it tough to fall asleep. That’s why it’s important to give yourself time to wind down before hitting the hay.
For 30 minutes to an hour before bed, try to do something calming, like reading or taking a bath. This will help your mind and body transition into sleep mode.
6) Don’t Drink Late in the Night
Drinking fluids before bed is fine, but try to avoid doing so in the hours leading up to sleep. This is because you’re likely to wake up in the middle of the night to use the restroom if you drink too close to bedtime.
If that drink is wine it becomes a double whammy as wine gets the system going and although alcohol is a depressant it can affect chemicals in your body you need for a good night’s sleep.
7) No Caffeine at Night
No coffee, no tea, the half life of caffeine is 8 hours. Meaning some of that early morning coffee is still in your system even late at night so don’t overdo it!
8) Exercise Early in the Day, Not Late at Night
Exercising is a great way to improve your sleep. But it’s important to do so earlier in the day, not right before bed.
This is because exercise raises your body temperature, which can take time to cool down. If you exercise too close to bedtime, you might find it harder to fall asleep.
9) Make Your Bedroom a Sacred Space
Your bedroom is for rest and recovery. There should be no TV, no phones, no tablets, nothing in the bedroom that brings in the stress of work, the stress of the day, or worries at night. When you learn to leave the distractions out of the bedroom, it will be much easier to find yourself falling asleep shortly on arrival. These hybrid mattress comparisons will help you to find the best mattress for you to ensure that you enjoy a peaceful night’s sleep.