Getting the right amount of sleep is crucial for optimal mental and physical health. Unfortunately, many of us struggle to get the hours of rest we need. We experience difficulty falling asleep, staying asleep, or fitting sleep into our busy schedules. Luckily, there are things you can do to help. Use our tips for sleep improvement below to start getting a better night’s sleep right away.
Stick to a Schedule
One of the hardest things for many of us to do when it comes to sleeping is to stick to a schedule. When things pop up that we want or need to do, we often sacrifice sleep in order to get them done. When you go to bed at the same time every night and wake up at the same time every morning, your body will settle into this routine and you will sleep better. Ideally, you should be in bed before 10:00 pm, even on the weekends.
Another challenge is staying away from caffeine and other stimulants that we believe help us maintain our energy levels throughout the day. Unfortunately, this added stimulation can interfere with our sleeping long after its effects have allegedly worn off. Try replacing caffeinated beverages with water to give your body what it needs and sleep better.
Put Down Your Phone
Phones, televisions, and other devices with screens should be turned off at least one hour before going to bed. Replace this time with reading, listening to music, yoga, or other calming activities that help you to unwind.
Regular exercise can help you to sleep more deeply and even fall asleep faster. Just try to wrap it up a couple of hours before you go to bed and leave plenty of time for your body to calm back down.
Prepare your bedroom in advance so that it is a place of peace and comfort. Clear out clutter, adjust the temperature, and make sure it will be dark enough to support restful sleep. You can also use blankets that are soft and comforting, like a minky blanket, to wrap up in as you get relaxed. You don’t have to be a kid to have a favorite blanket, you just need the right one.
I’m sure we all love a nice, long nap now and then, but try to save them for when you really need a little extra sleep. Naps during the day, especially after noon, will make it much harder to fall asleep and stay asleep at night.
Meditation can take many forms, so find one that works for you and use it to help you unwind at night. For example, one tactic is to imagine each part of your body releasing tension until you are able to relax. You can also practice clearing your mind so you don’t lie awake thinking about what needs to get done tomorrow or re-living stressful moments from today.
Create a Nighttime Ritual
Doing the same activities in the same order each night will also help you to relax more easily and sleep better. This is why children often take a bath and read stories. From a very young age, our bodies can be trained to respond to cues. After a while, your body will expect to go to sleep following your designated nighttime ritual.
Activities like taking a hot bath, lighting candles, or writing in a journal can help you to clear your mind and relax your body before going to bed. Follow these up with your usual items like brushing your teeth and putting on comfortable pajamas, and you’ll be sleeping like a baby in no time.
Talk to Your Doctor
If you continue to struggle with falling or staying asleep, even after trying these top tips for sleep improvement, talk to your doctor about other solutions. They may have insight into what is keeping you up at night, or they can make recommendations for medication or supplements to promote better sleep.
Use a Minky Blanket from Sew Sweet Minky Designs
Along with these great tips for sleep and better rest, check out Sew Sweet Minky Designs for a minky blanket that’s sure to provide the comfort you need. With everything keeping you awake, don’t let your blanket be one of them.