9 Great Ways to get a Better Night's Sleep

Across the country over 30% of adults in America are not getting enough sleep.  Getting the right amount of nightly rest boosts your health, wellness and overall happiness.   In fact, sleep is one of the most impactful parts of our life. Consistent care and attention to improving your daily sleep routine can have a dramatic impact on your health and wellness.  We owe it to ourselves to put our best foot forward!

Here are 9 great ways to make sure you are getting a good night sleep.

1. Timing is everything 
   • Sticking to a sleep schedule is key to getting a better night sleep. When you go to sleep at the same time daily, it helps keep your circadian (sleep) rhythm in sync.  This will allow you to fall, and stay, asleep more soundly.  According to the CDC the appropriate amount of sleep is at least 7 hours.   https://www.cdc.gov/sleep/data_statistics.html
2. Limit Caffeine / Stimulants 
   • Stimulants, especially caffeine, alters and disrupts your body’s natural sleep cycle. Limit your intake of food and drink high in processed sugar and caffeine in the evening. https://www.sleepfoundation.org/articles/healthy-sleep-tips

3. Turn off the TV (and put your phone down!)
   • Light, especially the blue lights emitted by electronics can disrupt your circadian rhythm and make it harder to fall asleep.  Blue light tricks your mind and body into thinking that it is still daytime.  Most experts recommend turning off TV and any bright lights at least 2 hours before going to sleep.    Try lowering the lights and reading a book or magazine instead.  Another remedy is to use blue light reducing apps on your phone or wearing blue light blocking glasses in the evening.   https://www.healthline.com/nutrition/17-tips-to-sleep-better
4. Get Cozy 
   • When paired with the right mattress and environment, even your PJ’s, sheets and comforter can make a difference. The more comfortable, cozy and relaxed you feel, you’ll fall asleep faster, and get deeper, more restorative sleep.  Some examples are reducing clutter, removing items that make you think about the outside world, using essential oils and aromatherapy, and investing in a sound machine.https://www.mentalfloss.com/article/93056/8-tips-make-your-bedroom-more-relaxing-and-get-better-nights-sleep
   • https://www.apartmenttherapy.com/relaxing-calming-bedroom-ideas-healthy-sleep-260516

5. Chill out! – Stress Kills Sleep. Period.
   • Take some time to destress. Writing in a journal, doing breathing exercises or meditating are great ways to relieve some of the day’s stress.   Here are a few good examples:

Set aside 30-45 minutes to wind down

Meditate

Do some deep breathing exercises

Employ aromatherapy (chamomile and lavender are great choices)

Take a hot bath (Shower and Bath bombs are a great addition to this!)

• https://www.healthline.com/nutrition/17-tips-to-sleep-better
• https://www.womansday.com/health-fitness/wellness/a4696/11-ways-to-destress-before-bed-104603/

6. Get some exercise 
   • Regular exercise not only helps relieve stress, it also assists in keeping your body in better form, leading to better sleep. If you go to the gym in the evening, allow your to body unwind and cool down before going to sleep.  Most experts recommend no less than 3 hours before your bedtime. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
7. Your Mattress Matters 
   • The right mattress can make or break a great night sleep. The correct mattress will relieve the pressure on your body which reduces tossing and turning, and support your body, allowing you to relax and recharge.  When there is not enough support, or too much pressure (or even if you get too hot in bed) your body will compensate by tossing, turning and moving – all things that disrupt your sleep.  A good rule of thumb is that if you think you may need a new mattress, you probably do.  Make sure to visit a specialty mattress retailer so you can get the individualized sleep system that is right for you, rather than going with a “one size fits all” or big box solution.

8. Bedroom Environment
   • The optimal room temperature to fall asleep in is between 62 and 72 degrees Fahrenheit. Cooler temperatures help you fall asleep faster, and stay asleep longer.  As you body temperature fluctuates at night, keeping the room at a cooler temperature will help reduce the need to throw off the covers and pull them back on during the night, another   https://www.sleepfoundation.org/articles/healthy-sleep-tips
9. Routine 
   • Habits and routines, good and bad, can directly and indirectly affect your sleep. Create a healthy routine (including the tips above) in order to keep you on track to get to sleep and stay asleep.  Try to keep the same basic routine at night so your body and mind can get used to it. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

If you’ve got a great sleep tip, share it with us below!

https://www.sleepfoundation.org/articles/healthy-sleep-tips

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

https://www.cdc.gov/sleep/data_statistics.html