Getting enough sleep is essential for both our body’s physical and mental health. Here are a few tips to keep in mind that will help you get more Zzzzs when you hit the sack.
Establish a Sleep Schedule
Establishing a schedule that will better help you get a consistent number of hours of sleep each night is key. In the same way, a routine is beneficial for exercise; a sleep routine will improve the quality of your sleep and better maintain the benefits of sleep.
A few things to keep in mind when establishing a sleep schedule:
- Set a specific “lights out” time
- Avoid afternoon naps as these can throw off going to sleep at the same time each night
Create a Bedtime Ritual
In order to be ready to actually go to sleep each night at a specific time and not find yourself staring wide-eyed at the ceiling when you do turn off the light, a relaxing bedtime ritual can make all the difference.
A warm bath or shower can help your body relax, but you may also want to do some light stretching or practice some breathing exercises. This will help send the signal to both your brain and body that the day is done, and now it’s time to sleep.
And as simple as it might seem, brushing your teeth also sends a signal to your body that it’s time to rest.
Create a Peaceful Sleep Environment
Sure you may be able to sleep through a passing freight train, but that doesn’t mean it’s beneficial to healthy sleep. Noise can easily disrupt the sleep cycle, so you’ll want to do your best to block out any outside noise. Using earplugs or a white noise machine can be very helpful with this.
Other elements for a peaceful sleep environment should include:
- A comfortable and cool temperature
- A comfortable mattress and pillow
- A dark room. You may want to use blackout curtains or a sleep mask.
Limit Screen Time
It’s a good idea to kill screen time at least an hour before you turn out the light. Blue screen light disrupts the release of melatonin (your body’s natural sleepytime hormone) and can make falling asleep difficult. So, get in the habit of establishing an electronics curfew.
Some people can read books (the traditional kind, not on a tablet) before bed, but others may find that even this is too much brain stimulation. Figure out what works best for you and stick to it.
Be Mindful of What You Eat and Drink
It’s not only important that we limit our brain stimulation before sleep, but our physical stimulation as well. You may want to avoid strenuous exercises for several hours before going to bed, as this can “wake up” muscle groups. It’s also a good idea to abstain from any sort of stimulant, such as nicotine, sugar, or caffeine, four to five hours before bed.
Alcohol and spicy foods can also disrupt sleep patterns, so if you plan on enjoying a few margaritas and tacos, do so several hours before bedtime.
A comfortable bedroom in a home you love can make all the difference when it comes to a good night’s rest. If you’re looking for the perfect home, reach out to the Crosswinds team to learn more about our available inventory of homes.
