1.) Make an effective nighttime ritual.
Your nighttime ritual should be composed of what works best for you. The main point to remember here is to make a valiant effort to think ahead for a better nights’ sleep.
Some examples include brushing your teeth, washing your face, taking a hot bath, preparing for the next day (ex: lay out your clothes), read a good book to fall asleep, listen to a guided meditation, etc.
2.) Make your bed and make sure your sheets are clean.
Even if you make your bed right before you get in, a made bed gives us a good, satisfied feeling. Clean your sheets, fluff your pillows, pull your sheets and comforter back to make it inviting.
You may think you don’t care about the bits of sand in your sheets but recent research says it matters. Most people say that they get a far better nights’ sleep when they have fresh clean sheets on their bed.
Remember to wash your pillows (not just the cases)!
3.) Avoid alcohol and drug consumption hours before bed.
Need an after work drink? Studies say do it earlier in the evening. Make sure the effects have long worn off before nighty time. Drink water before bed. Stay hydrated.
Going to sleep feeling a little buzzed may cause you to drift off with ease but you’re more likely to wake up after just a few hours.
Check out this excellent podcast featuring Matthew Walker, a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science.
4.) Avoid your phone. Screen time keeps you awake.
There are many reasons for this. The blue light suppresses melatonin. It’s bad for your vision. The smart phone is also psychologically engaging. Social media can be especially emotionally triggering before bed. Avoid it like the plague.
Tom from TOMS Shoes makes it a point to keep his phone in the kitchen at night on a designated charging station far far away from his bed. When the temptation to start scrolling in the middle of the night arises, his phone is nowhere near. Instead, he uses an old fashioned alarm clock to rise and shine.
5.) Protect your teeth. Remember to wear your night guard.
Tension in your jaw may be causing more problems than you’re aware of. During stressful times, you’re more likely to grind or clench your teeth. This can cause pain that carries on throughout the day and night. Wearing a night guard relaxes the jaw muscles. This reduces the stress that is typically put on the jaw joint and muscles. The result of consistently wearing a dental night guard is a stress free and better nights’ sleep!
6.) Exercise during the day.
The sleep benefits from daily exercise are an extra perk of implementing a workout routine. Physical activity increases the time that you spend in deep sleep. Deep sleep is the good sleep your body needs. It helps boost immune function, supports cardiac health and controls stress and anxiety.
There’s actually a “best time” to workout according to studies. This is first thing in the morning or early afternoon.
- Don’t go to bed angry.
- Wake up thirsty often? Keep a glass of water on the nightstand.
- Focus on the present. Take deep breaths. Relax.
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