5 Sleepy Tips to Wind-Down Before Bed for Your Best Sleep Yet
A good night’s sleep makes a world of difference, but it’s something a lot of people struggle with.
Maybe you toss and turn throughout the night. Perhaps you get up every few hours to use the washroom. Maybe it’s difficult to fall asleep in the first place. You lie there hoping you fall into a deep slumber soon before you inevitably have to get up for another day.
Or perhaps you just generally want to improve your sleep habits, since you know how important sleep is.
Sleep allows time for our bodies to reset. It’s a time where memories are processed and stored, and a time for repair of the body’s cells.
Surprisingly, after about 17-19 hours without sleep, your mind begins to function similar to that of a drunk person (yeah, we’re not even kidding). Your decision making, problem-solving, reaction, and other cognitive skills become hindered.
Thus, by improving your sleep, you can improve your overall health and life. After all, your decisions and choices guide your path and your journey. So how can you sleep better? What are some sleep tips to help you get your best sleep yet? We’ve got 5 - keep on reading!
If you really must indulge in a little screen time during this part of the night, try out blue blocking amber glasses. These help your eyes relax and help make you sleepy by limiting the intensity of the light on your eyes. You could even implement this about 3-4 hours leading up to your bedtime if you want to go all in.
1. Dim the Light and Limit Screen Time 1-2 Hours Before Bed
Then, for the 1-2 hours right before bed, participate in more relaxing activities, without the involvement of a screen. You could read a book, play a relaxing game, meditate, or journal. Find something that quiets your mind and requires little attention or alertness so you can easily ease into sleep.
Lie in bed, on a mat, or sit in a chair. Do a quick body scan and slowly relax each part of your body. Allow tension to leave your body. You could even participate in a quick stretch session or yoga session to, again, gently ease you into sleep.
2. Start a Mindfulness Exercise Before Sleep
Not sure what to do? Try this: Lie face up on a comfortable surface, like your bed. Find a comfortable position - one that you can hold for about 5-10 minutes without thinking too hard about. Slowly relax your head onto the surface or ground.
Move down your body and release your shoulders. Relax your arms, allowing them to sink into the bed. Let your low back lie naturally - don’t hold any tension in your abdominals or belly. Let your hips sink and allow your legs to feel heavy.
Let your hands and feet drops naturally with little to no effort. Then, zone in on the body as a whole. Completely relax and let any tension that remains go. Feeling good? Relaxed? It’s sleep time!
This isn’t exactly a wind-down activity. But it’s a habit and situation that can allow you to get your best sleep yet. Close the door of your room. If noise is an issue, consider investing in ear plugs.
3. Make Your Sleep Space Quiet and Dark
Get black-out curtains. These make a huge difference and limit the light, allowing you to not wake up with the sun - but to wake up when you’re ready to get up.
You may also choose to purchase a sleep mask. Go for a breathable and contoured type. The contour models allow room for your eyes. This way when you blink, you have the space to do so. It’s more comfortable and more likely to help you relax and fall into a deep sleep.
If you’re wondering how to sleep better, this is one of the best ways to do so. Go to bed and wake up at the same time every single night. Yes, some nights it will be tougher than others - no one is perfect. But try to stay as consistent as you can.
4. Keep The Same Bedtime Every Night
The average adult needs about 7-9 hours of sleep a night. If you have to get up at 6 am for work, go to bed at the latest 10 pm. Soon, you’ll fall into a pattern where your body will let you know when it’s time for bed.
Or focus on your breath - which in a way, is a form of meditation. Breathe slow and breathe deep. Take full belly breaths. Count 1 upwards to 10 on each exhale. Once you get to 10, start over and repeat. Perhaps you won’t even notice when you fall asleep.
5. Get in Bed and Meditate
This practice helps you relax and keeps your mind from wandering to the worries of tomorrow.
Make a plan and stick to it. Start getting those good sleeps. Your body not only needs them, but craves them - and they allow you to function at your best. Sleep, eat well, and exercise regularly, and you health is practically taken care of.
Use The Above Advice to Get Your Best Sleep Yet!
If you struggle with sleep, consider making the changes necessary to get that better sleep. Buy a sleep mask or ear plugs. Try out dark-out curtains. Partake in relaxing activities before bed and limit your screen time. And stick to a regular sleep time - setting alarms at first if you need to. Finally, get a better sleep! You deserve it.
Related Article: Why Sleep is Just as Important as Healthy Eating & Exercise