You had a long day. Your daily work and family responsibilities are finally over with, and you can go to sleep. You lie down and… nothing. As tired as you are, or should be, sleep just won’t come. What’s wrong? The answer could have a lot to do with what you did before bed, or didn’t do but should have.
We want you to sleep well, every single night. Your sleep is so important to your overall health, wellbeing, and happiness! That is why we want to give you a list of a few Do’s, as well as some Don’ts. Once you put these tips into practice, you’ll be able to fall asleep easier, stay asleep longer, and wake up well rested each morning.
Before Bedtime Do's
Create a Sleep Sanctuary.
Above anything else, your bedroom is your place to rest, relax, and sleep. It should be your oasis away from the world. You can and should be sleeping on a high-quality and supportive mattress, of course. Beyond this, you’ll also want to outfit the bed with breathable sheets and a cozy duvet or comforter. The bedroom itself should be cool, dark, and quiet. All three of these are essential to a bedroom that is perfect for sleeping in.
Stick to a Schedule.
You need to go to bed and wake up at the same time daily. Yes, you need to do so even on weekends! This lets your body and brain know when it is time for sleep and when is the time to be awake.
Drown out Outside Noise.
It’s probably difficult to keep your home totally silent, especially if you live in a busy neighborhood. This is why you’ll want a sound machine, to drown out the noise with ambient, background noise. A Yogasleep noise machine may be just the thing you need to not only fall asleep, but stay asleep. If you have soft, ambient sounds in the background, your brain doesn’t focus on one sound, like the traffic outside of your window or television on in the next room, and grow annoyed by it. There are three different types of noises available from sound machines: White, pink, and Brown. There are also nature sounds, like waves crashing or rain, and the sound of a fan.
Live a Healthy Lifestyle.
The healthier you are, the better you’ll sleep. The better you sleep, the easier it is to be healthy the next day. It’s a cycle! You should make daily exercise a priority, as well as eating healthy, lean foods. If you need a snack closer to bedtime, foods rich in Tryptophan help your body release Melatonin.
Develop a Bedtime Routine.
Everyone needs a bedtime routine, from babies to kids to grown-ups. Doing the same routine each night tells your brain that daytime is over and it’s time to rest. Whatever bedtime works best for you will be unique. Many people like taking a bath, reading a book, drinking a cup of hot tea, some stretching, or smelling a scented oil diffuser.
Before Bedtime Don'ts
Don't Eat or Drink Whatever You Want.
You probably already know to avoid caffeine before trying to sleep, but caffeine is hidden in far more than just coffee and soda. Chocolate has caffeine too! Beyond this, you’ll also want to avoid eating anything too rich, heavy, or spicy. If your stomach is still working to digest the meal, you’ll have a much harder time sleeping. Alcohol interferes with your sleep cycle as well, so drink moderately. Drinking before bed water can be good but the answer has some caveats.
Don't Stare at a Screen Right up Until Bedtime.
Watching television, playing video games, surfing the web, and scrolling social media have no part in your bedtime routine. The blue light from these screens keeps your body awake, because it tells your eyes and your brain that it’s daytime. It’s too confused to fall asleep peacefully! Not to mention, anything exciting or scary doesn’t exactly put your mind at ease and ready to sleep.
If you’re looking up ways to get better sleep, you will find plenty of advice. A few small adjustments to your bedroom can result in better sleep and a higher level of sleep satisfaction. It may be that you need a better, more relaxing bedtime routine. This information can feel like a lot to remember. If you need help with any of this, our Sleep Experts are here for you!