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How To Get Better Sleep: A Definitive Checklist
3/16/16 10:20 AM
In a world where smartphones keep us connected constantly and work schedules are grueling, we are more sleep deprived than ever. A good night's sleep can benefit everything from immunity to cognitive function, so taking time to get good zzzzzz's should be high on your list of priorities. If you're having trouble sleeping, try these tips, which should have you getting quality shut-eye in no time.
Keep The Same Sleep Schedule
Sleeping in on the weekends may feel good, but it could be the culprit in sleeplessness later. Maintaining a schedule where you go to bed and wake at the same time each day allows your body to set its internal clock.
Avoid Blue Light
The blue light from TV's, your phone or computer actually interfere with your sleep rhythm. As much as you want to continue perusing Instagram, try to turn off all electronics at least two hours before bed. And if you just can't do this, try turning the brightness on your device's screen down to low.
Keep the Room at 68 Degrees
Because your body's temperature naturally lowers during sleep and raises when you're about to wake up, keeping your bedroom at a cool 65-68 degrees Fahrenheit helps your body naturally do its job in going to, and staying, asleep.
Enjoy Your Wine On The Early Side (Or Not At All)
Most experts agree that while a glass of wine relaxes you, having too much alcohol cnd keep you from completing the proper sleep cycles. If you like to enjoy that evening glass, have it on the early side.
Eat the Right Bedtime Snack
In general, it's best not to eat before going to bed, but if you eat the right type of light snack a few hours before bedtime, you can increase the likeliness of a good night's sleep. Try noshing on bananas, almonds, pumpkin seeds, or cherries, all of which make you sleepy.
Studies have shown that people with bedrooms that are completely dark tend to get more sleep. Invest in some good blinds if your bedroom window faces a well lit street. And remove any digital clocks or nightlights. If all else fails, you can get a sleep mask.
Take a Bath
Not only does a bath ease tight muscles and stress, it raises your body temperature. Once you finish soaking, your body will cool rapidly, which induces sleepiness. Try adding a calming aromatherapy salt to the water, which will further relax you.
Read More: DIY Detoxifying & Mind Clearing Bath Soak