5 Tried and True Ways to Get More Restful Sleep
We live in a society that glorifies the hustle mentality, and that’s no secret. In this kind of society, talking about sleep and that glorious feeling of waking up rested after 7+ hours of uninterrupted rest can sometimes feel like you’re speaking a completely different language.
Luckily, we are slowly starting to realize that sleep trumps hustle every single time and that the more tired we feel, the less productive we are.
If you’re looking to give up on the “I’ll sleep when I’m dead” way of life and want to get some more restorative sleep, just keep reading.
1. Establish a Routine
Our bodies and minds respond well to routines. When we do certain things at certain times and in certain orders every day, we naturally start to associate them with a specific feeling.
For starters, establishing set wake-up and bedtimes can help your body adopt a natural rhythm and have you waking up even before the alarm goes off. It can certainly be tempting to stay up a bit later during the weekend, but if you stick to a consistent schedule, you won’t have any issues with getting up on Monday mornings.
Also try to establish a bedtime routine: brush your teeth, take a shower, get in your PJs, and grab a book at a specific time every evening, and always in the same order. This will let your mind know it’s time to wind down and get ready for bed.
2. Put Away Your Devices
Another great way to get better sleep is to stop looking at a screen and infinitely scrolling through your social media at least an hour before bed.
The blue light that screens emit will mess with your melatonin productions, keeping you more awake than you need to be. Not to mention, your brain will be pretty active, trying to absorb all of the information you keep throwing at it.
Social media can be particularly distracting, so work on getting rid of your FOMO, and put the phone to bed before you jump into yours.
3. Exercise Earlier in the Day
Regular physical exercise is a great way to promote more restful sleep, but working out right before bed can have an adverse effect.
When you work out, your body starts producing more adrenaline and epinephrine, and neither of these hormones works well with the melatonin you should be producing to send you off to sleep.
If you can, get your exercise session in earlier in the day, ideally in the morning. It will wake you up, provide enough energy for the rest of the day, and allow you to fall asleep in the evening.
If you prefer an evening workout, try to leave yourself plenty of time before bedtime to cool down and get your mind into sleep mode. You want to avoid going to bed still high on the workout. You won’t be able to fall asleep, which will only make you more agitated and more awake.
4. Mind Your Meals
While you should definitely not go to bed hungry, you also shouldn’t eat right before going to bed. You will hear all kinds of advice on the subject of when and what to eat for a good night’s sleep, but in reality, you will be best off if you consider your own body and how it reacts to different habits.
If eating a snack right before going to bed makes you sleep better, who’s to say you should stop doing it? Experiment a bit with different meal times and menus, see what works best, and stick to that routine, whether or not the experts agree on the benefits.
5. Create the Right Environment
Finally, you want to make sure that your bed and bedroom are the best they can possibly be and that they provide just the right level of comfort.
Choose a bed that you can get cozy in. Consider mattress firmness and size, as well as the materials you use for the bedding and sheets.
Try to remove all electronics from the space as well. You don’t really need to have them there, and you can use a regular alarm clock to wake up.
Make sure the room is not too warm either, as sweating a lot and doing battle with the covers won’t provide a restful evening.
You can install blackout curtains if you prefer complete darkness while you’re sleeping. If you like to have sunlight wake you up in the morning, go for something less dense.
Getting a good night’s rest is not as difficult as it may seem to your sleep-deprived mind at the moment. All you need is a bit of routine and a bit of a change in perspective, and you’ll soon find yourself appreciating sleep more than ever before. The first step is to stop looking at it as a waste of time but rather as the restorative practice it truly is.