Let’s face it – there’s only so much coffee can do. We could all use a better night’s rest, so why not make dream-worthy sleep a reality with these four tips for a better night’s sleep.
1. Say “goodnight” to your phone
Catching up on emails and scrolling through Instagram just before bed? Our beloved electronics may be to blame, at least in part, for your tossing and turning. Exposure to the blue light emitted by our smartphones, computers, and other electronic devices can interrupt our internal clocks – preventing our brains from telling our bodies that it’s time to sleep. Reduce temptation by making your bedroom a phone-free zone or cutting your electronic usage one hour before you plan to go to bed. If that sounds too extreme, look into purchasing a screen filter or filter app that reduces the amount of blue light your device emits.
2. Find your bedtime
Your body doesn’t know when it’s time for bed if you’re up late binge-watching Netflix one night and passed out on the couch at 8 pm the next. Going to bed and waking up at the same time each day helps in establishing your unique internal sleep/wake schedule. With some consistency, your brain will learn when to send sleep signals to your body, working to prepare you for bed.
3. Rise and shine on the weekends
If you want to sleep well during the week, it’s essential you get adequate sleep over the weekend. Sticking closely to your regular week-day sleep schedule on the weekends is important – and waking up at the same time is vital. Compensate for a late night out with a short nap the following day, but try to rise at the same time (Saturdays and Sundays included) no matter what time you went to bed.
4. Treat yourself to new pillows
If you’re looking for a good excuse to buy new pillows, this is it. Your pillows should keep your neck in a neutral position, supporting the curve of your spine. If you’re comfortable when you crawl into bed but wake up tired and stiff, your pillow may be at fault. Invest in a pillow that supports your neck’s natural curve to wake up feeling refreshed.