One of the greatest indicators of your health is SLEEP (but you didn’t need me to tell you that!). Not only does lack of sleep affect your mood and productivity, but it can also lead to undesired weight gain, decreased immune function and even diabetes (okay, we don’t need ANY of those!). You can find out more about the benefits of getting an adequate amount of sleep here! As for getting into a luxurious sleep routine? Check out below as I uncover 10 ways to ensure you get the best sleep ever!
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10 Ways to Ensure You Get the Best Sleep Ever
1. Choose Consistent Sleep & Wakeup Times
Going to bed and getting up at the same time each day can help prep your body for sleep! It also helps your body get into a routine, which will make it easier to implement a before bedtime calm down routine!
2. Turn Off Your Phone 30 Mins Before Bed
The blue light emitted from your phone can actually disrupt your sleep cycles! You can learn more about blue light here! According to this article, seeing blue light even 2-3 hours before bed can throw off your sleep cycle. Ideally, ditching your phone 2 hours before bed would help most with your sleep.
If that’s not an option, you can adjust the settings on your phone! On iPhone, you can shift your phone into ‘night mode’ which changes the colour of light & can aide in getting a better night sleep. Simply go into settings > display & brightness > night shift. From there, you can schedule what time you’d like to start night mode (I personally choose 8pm!).
3. Be Mindful of Caffeine and Sugar
A cliche tip, but it isn’t wrong! Consuming Caffeine and or sugar too close to bedtime can alter your sleep patterns! This affect will vary from person to person. You are the one who knows your body best! You can always switch to decaf teas and coffees the later you get into the afternoon!
4. Avoid Napping During the Day
Both the length of your nap and the timing of your nap can hinder your sleep patterns come nightfall! Ideally, if you need a nap, do so before 3 pm and aim to keep it under 20 minutes! You can find more helpful nap tips here!
5. Create the Perfect Sleep Environment
It’s no secret that a cool, dark room is one of the keys to sleeping well, but what about personal factors? Take into account personal comforts – bedding, clutter and sounds. Having a comfortable mattress and bedding may enhance your sleep. As well, if you are a person who detests clutter, perhaps tidying your bedroom can aide in creating the perfect sleep environment. Explore other factors outside of just a cool dark room and see how you can create a more personally perfect environment for sleep!
6. Relaxing Rituals
Again, completely subjective, but creating a relaxing ritual before bed can help you get a better night’s sleep. This may include soothing music, stretching, tidying your room, etc. Experiment with things that make you feel the most relaxed and try implementing these before bed. Each individual’s relaxing routine will look a little different – play around with what works best for you!
7. Meditate Before Bed
Meditating is an excellent way to bring yourself into focus and into present time. It can also be used as a calming and grounding tool. Try implementing a relaxing meditation session (you may need to use guided meditation to get you started with meditation!) to get you in a relaxed mindset before bed!
Tip: check out Guided Meditation – a playlist by Spotify that is a collection of different types of guided meditation! I use this playlist all the time!
8. Take a Warm Bath/Shower
Sometimes there is nothing more relaxing than taking a warm bath or a shower! Wash off the stress of the day and wind down by slipping into a warm bath, or relaxing with a warm shower! There’s no better feeling than going to bed clean and fresh!
This step can easily be combined with #8! Use aromatherapy to induce relaxation! Some common scents that make you sleepy include Lavender, Bergamot, Sandalwood and Valerian (there are many more if none of these speak to you!). Using essential oils in a warm bath or shower, or in a diffuser can set a calming tone and get you in the mood to sleep! I personally put lavender in a diffuser before going to bed and find it works wonders!
10. Background Noise
White noise can be an excellent way to induce relaxation and improve sleep! If you’re someone who likes a little bit of background nose, a sound machine can be of use (there are so many different sounds such as waves, wind blowing, rain etc.). You can find a sound that is relaxing, put it on and head off to lala land!
Getting a good night’s sleep is so important for our ability to function while we are awake. Sleep is something that directly affects all body functions, so it’s important that we try our best to maximize the quality of sleep we’re having! Let me know below your best tips for getting the perfect night’s sleep!