Did you know that over a third of Americans don’t get enough sleep? If you’re one of the millions enduring sleepless nights, it’s time to take action. In this guide, we’ll share some easy, breezy sleep hacks to help you enjoy stress-free snoozing.
Get into a routine
Getting into a sleep routine is something we usually associate with babies and young children, but it can be game-changing for adults too. If you don’t have a routine, your internal body clock may be off-kilter. Set a regular bedtime and get up at the same time every morning. This will help your body clock to adjust. Experts recommend around 7 hours of high-quality sleep per night for adults. Take time to unwind before you go to bed and avoid eating, drinking caffeine and exercising late at night.
Create a tranquil sleep sanctuary
Your bedroom environment can play a major role in how you sleep. As humans, we respond best to dark, tranquil and calming conditions. Choose soothing colors for your bedroom, such as neutrals, pastels and shades of blue and green, and block light out using blackout curtains or blinds. If you don’t have heavy-duty curtains or blinds, or you sleep in hotels regularly for work, for example, invest in an eye mask. You can choose from a huge range of products from a silk purple sleep mask to complete a stylish bedtime ensemble to basic products you can pick up at a local store. It’s also beneficial to reduce noise. If you live on a road, or you’re in the middle of a town or city, consider buying earplugs or noise-canceling headphones. Some people also like to use white noise to block out the sound of traffic or other people talking.
De-stress
Going to bed feeling stressed is bound to make it harder to drift off. If you’ve had a long day at work, or you’ve got a lot on your plate, de-stress before you try to sleep. Listen to relaxing music, have a massage or a hot bath, read a book or chat to your partner or a friend. Curl up on the couch with your dog or watch an episode of your favorite TV show. Avoid doing anything that will stimulate or energize you or make you feel more stressed. Resist the temptation to check your phone late at night, read emails or scroll through social media.
Another top tip is to get yourself ready for the day ahead if you know it’s going to be a rush in the morning. Choose an outfit, make your lunch and pack your bag. Being prepared can prevent you from worrying or struggling to switch off when you get into bed. If you find it hard to shut down after work, it’s helpful to stretch your legs and get some fresh air.
Sleep is essential for optimum mental and physical health. If you find it hard to sleep, make changes now. Establish a routine and turn your bedroom into a serene sleep sanctuary. De-stress and unwind before you go to bed. Avoid activities that stimulate or stress you out. Instead, do something that helps you rest and relax.
