Sleep is just as important to our overall health and wellbeing as a balanced diet and staying active. However, it is usually the first thing to be put on the backburner when life gets hectic. An endless to-do list, busy family life at home, anxiety, or a tough project at work can often keep us up at night.
These tips can help you sleep better tonight. Combine them with our DreamOn wearable device to fall asleep faster and relax easier.
Keep the same bedtime. Even on the weekends. Having a set sleep schedule helps our bodies know when it is time to start to wind down making it easier to fall asleep and stay asleep.
Wind down before bed. Our bodies crave routine. Transition from daytime to bedtime by spending twenty minutes to forty-five minutes doing something relaxing like taking a bath, sipping tea, stretching or listening to soothing music. These types of pre-sleep rituals signal to the brain that it’s time to slow down and rest.
Create the ideal sleep environment. Think: cool, dark, and quiet. Our environment plays a role in the quality of our sleep each night. These tips will help you create the ideal sleep oasis.
Turn off your electronics at least 30 minutes before bedtime. Technology can keep us awake in more ways than one. Our screens emit a blue light that keeps our internal clocks from knowing when to produce the sleep-inducing hormone melatonin.
- Set the thermostat between 60 and 75°F.
- Close blinds or curtains to keep out street lights, use shades to increase darkness, or consider wearing an eye mask.
Play a soothing soundscape from our DreamOn app, put in earplugs, or turn on a fan to drown out the sounds of the outdoors that may be keeping you awake.
By turning off our devices at least 30 minutes before bedtime, our bodies and mind can start winding down. Try reaching for a book or doing some light yoga stretches.
Make your bedroom an oasis. Create a space that promotes relaxation. Here are a few tips to help make your bedroom an oasis:
Avoid nightcaps. Alcohol disrupts circadian rhythms and suppresses melatonin. Those who drink alcohol from time to time know that beer, wine, or spirits can sometimes leave you feeling drowsy. However, while alcohol, a depressant, can help you fall asleep faster, it also contributes to poor quality sleep later.
- Invest in a quality mattress and pillows.
- Treat yourself to new bedding.
- Declutter your bedside table and dressers.
- Tuck away wires.
- Add candles or essential oils in a diffuser. Lavender has a calming effect.
- Incorporate soft lighting whether with a dimmer or the bulbs you choose.
So next time you want to grab a nightcap, try switching it out for a cup of tea or warm lemon water. Read more here.
Tossing and turning? Don’t lounge in bed. If you can't sleep after lying in bed for 15 minutes, get up, and re-start your wind down routine. Enjoy a cup of tea, read a calming book or turn on your DreamOn band. Return to bed when you feel sleepy and relaxed.
Make your bedroom for sleep and relaxation only. Keep work out. Our brains are great at making powerful associations and should identify the bedroom as a place of rest and intimacy, and nothing else. When you sit down at the dinner table, your brain thinks: time to eat. Likewise, when you get into your bed, your mind should be primed for sleep. Designate other areas of your home for working, watching tv, and snacking.
Avoid caffeine 4-6 hours before bedtime as it can disrupt your sleep. Caffeine and nicotine are among the most popular stimulants and sleep disruptors. Caffeine, in particular, stimulates your body’s central nervous system, telling your brain that it’s time to be up and alert. It can stay in your system for six or more hours, so it’s wise to avoid it 4 to 6 hours before bedtime.
Filter the blue light that emits from digital devices. There are many apps, screen filters, and settings on our devices these days that allow us to easily limit the blue lights coming off of our electronics in favor of a less disruptive yellow light. Better yet, turn off all screens about an hour before you want to be in bed.