Sleep is something we can’t live without. We may stay up too late on occasion, savoring those precious few moments when the house is quiet, but eventually, we give in and climb into bed. We just aren’t built to keep going for extended periods without proper rest and a chance to replenish our energy. Plus, the following day is always better when we’ve had a good night’s sleep. Try these tips for better sleep to start snoozing more effectively and feeling better in no time.
Tips for Better Sleep
If you’re one of the many who struggles to fall asleep at night, you may have grown accustomed to feeling sluggish, or maybe you’re single-handedly keeping Starbucks in business. Fortunately, you can learn how to sleep better at night and start to feel more energized with a few simple changes.
Sleep at the Same Time Every Night
Train yourself to go to bed and wake up at the same time every day and aim for between seven and eight hours of sleep. When occasions arise where you need to stay up later, try not to vary by more than an hour. This consistent schedule will help your body establish a healthy sleep-wake cycle.
Make Your Bedroom a Relaxing Environment
Encourage quality sleep by creating an environment that is relaxing and free from distractions. Avoid using your bedroom for work. Try to clear out clutter and choose bedding that is comfortable and soothing. A minky blanket is a great bedtime option, as it is made from super soft material, is slightly weighted, and looks great on the bed.
Get More Sunshine During the Day
Bright light and natural sunlight exposure during the day can help to improve your body’s circadian rhythms. In other words, it helps your body know when it is time to stay awake and when it is time to sleep. If you have to spend the majority of the day indoors, such as for work, try investing in an artificial light source that mimics sunlight.
Get Less Light Exposure in the Evening
One tip for better sleep that many people resist is to have less screen time in the last few hours before bedtime. Bright lights at the end of the day interfere with your body’s natural ability to wind down and produce melatonin, the hormone that helps you fall asleep. Blue light, in particular, such as that from phones, TVs, and computers, is a common problem. Try putting a blue light filter on your devices and avoid using them at the end of the day.
If you find yourself getting sleepy in the late afternoon or early evening, resist the urge to take a nap or consume caffeine. Short power naps have their place, but long or inconsistent naps will contribute to nighttime wakefulness, as will caffeine. Even if you feel the stimulation from the caffeine has worn off, it can make it difficult to fall or stay asleep when you have it too late in the day.
If you need additional support for falling or staying asleep at night, there are supplements you can take to help. Melatonin, magnesium, ginkgo biloba, lavender, valerian root, and L-theanine may be beneficial for you when taken appropriately.
Regular exercise has many benefits, including promoting better sleep. However, you will want to avoid exercising too close to bedtime, or you may have difficulty winding down.
Take a Warm Soak
A hot bath or a soak in a hot tub in the evening can help your body relax so you can fall asleep faster. You can also opt for soaking only your feet if that’s easier.
Talk to Your Doctor
If all else fails, you may want to consider the possibility that you have a sleep disorder and bring up your concerns with your doctor. Fortunately, there are several possible solutions that can help you get the rest you need.
Sew Sweet Minky Designs
Find the perfect minky blanket for your bedroom from Sew Sweet Minky Designs. We use silky soft fabric to create blankets that are big enough for adults to snuggle in comfortably—and without any toes hanging out. You can enjoy cuddling up and getting cozy for bed with one of our adult blankets. In fact, you may want to get one for everyone in your family! Learn how to sleep better at night with a minky that feels great and looks beautiful.