13 Tips For Better Sleep
Getting quality sleep is a very real struggle for millions of people. In America, 40.6 million adults sleep six or fewer hours per day.
That's why we've put together this list of tips for getting better sleep. Put some of the following tips to good use, and your body and mind will surely thank you.
When I wake up, in the morning
Lift my head, I'm still yawning
When I'm in the middle of a dream
Stay in bed, float up stream
- John Lennon
Tips For Better Sleep
- Sleep position matters: Use this handy guide to learn your sleep position and help decide what pillows are right for you.
- Leave your electronics behind: The same goes for food and books. Phones, televisions, laptops, tablets and E-readers have become a huge problem in the bedroom, with incessant calls and texts keeping sleep from being achieved. If you use your phone as an alarm, put the ringer on silent and keep it out of your reach.
- Trade your digital clock for one with hands: You wake up in the middle of the night, and your eyes dart to your digital clock. Panic sets in — it's 2:48 a.m. and you're still not asleep. Ugh. Get rid of the digital clock so you don't have to panic if you wake up in the middle of the night as those bright numbers stare you down. Just fall back asleep instead.
- Be careful about naps: Naps that last 15 to 20 minutes can be great to get a little rest during a long day, but be careful. Any nap lasting longer than 20 minutes means you can drift into deep sleep, and this can impact your body clock and sleeping routine.
- No afternoon caffeine: Caffeine is a stimulant that keeps you awake, so after 3 p.m., resist the urge for that afternoon coffee or soda.
- Do your best to keep a regular sleep schedule: Keep a sleep schedule. Maybe keep a sleep journal next to your bed. Creating routine (and not deviating from it) is a wonderful way to make sure you're getting seven or eight hours of sleep a night.
- Oversleeping doesn't make up for a bad night of sleep: Even if you make it to bed an hour after you're normal time, don't oversleep. Oversleeping too much can reset your body clock and throw the whole system off.
- Don't obsess over sleep: It's only going to increase your anxiety, making it even harder to get some shut-eye. Too much anxiety over something like going to sleep can lead to "learned insomnia", and you'll have to find ways to relax your mind.
- Go to the bathroom before bed: Going before bedtime could be one less time you'll have to wake up to go.
- No pets in bed: They can be a huge distraction, whether it's your cat biting you in the morning to wake up or your dog moving around at the latest hours of the night.
- Try to clear your thoughts: Breathing exercises can be incredibly useful if you're trying to clear your mind before going to bed. If you clear your thoughts, they won't keep you awake while you're lying in the dark.
- Stretch your tense muscles: This will help the body relax and relieve tension and stress, which is good for your body before bedtime, meaning you'll sleep more peacefully.
- Prepare your outfit for the next day: It may sound cheesy, but laying out your wardrobe the night before has the ability to make your morning better and less rushed — especially if you're one of those people who fret over what they'll wear in the morning.