11 Expert Tips for Getting Your Best Night of Sleep Ever
Making sure you get a decent amount of shut-eye these days can be a real challenge, and these days, the temptation to act as daily stressors, long hours at the office, and endless scrolling through Instagram can certainly keep you awake far longer than you probably should.
While you may feel doomed to sleepless days staring at the blinking digital clock on your nightstand, certified clinical sleep educator Terry Kral, RN, says it’s actually quite easy to improve your sleep hygiene – if you incorporate the right steps into your daily routine, of course.
So, to help you revitalize your sleep game (and kiss those sleepless nights goodbye), we talk more about Cralle about all the little things you can do to improve your sleep habits. From setting an alarm for bedtime to turning off your electronics before turning off the lights, here are 11 things you should do before you go to bed tonight Helpful tips to keep in mind.
Set an alarm for bedtime
You may have set an alarm in the morning, so why not set one in the evening as well? After all, it’s easy for people to get distracted and push their bedtime further and further away.” To help combat this, one of the first things to do is to set a bedtime alarm,” says Cralle. She suggests setting it to go off at least 30 minutes before the time you’re supposed to go to bed, so you can relax before you go to bed! One down.
Have a stable schedule
“A bedtime routine is vital to train your body and mind to detach and get into sleep mode,” explains Cralle. She recommends implementing a 30-45 minute nighttime routine that’s relaxing, consistent and repeatable – it should allow for You’re getting closer to your bedroom. Include some enjoyable things like reading, coloring, knitting or journaling – and for maximum effect, she says it’s extra important to do. Your activities are in the same order every night.
Turn off the power to your electronics
For better sleep, Cralle recommends putting your electronic devices in bed at least an hour before you put yourself to bed! .” Checking email and social media is a morning thing, not a bedtime thing,” notes Cralle. But if you have something you must check, she suggests wearing a pair of amber glasses that block blue light, or on your device Use blue light-blocking apps or filters. You see, blue light can wake you up – and blue light-blocking glasses and filters will help negate those effects and keep you relaxed.
Minimize ambient light
While waking up during the night is normal, Cralle stresses the importance of making sure the bedroom is cool, dark and quiet, as this will help to You get back to sleep faster. If you need to use the bathroom at night, she recommends using the dimmest light (preferably red or amber) in order to safely navigate through your way out there and back. As she explains, the bright lights can be alarming and can make it hard to fall back asleep.
According to Cralle, any form of exercise helps you sleep – so even if you haven’t figured out how to make time for it yet! Go to the gym, she also suggests putting on your tennis shoes and taking the stairs or walking around the block at lunchtime. Any kind of exercise will help improve your sleep habits, even if it’s just for ten minutes!
Drink with caution.
“While alcohol may help you fall asleep, it can disrupt your nighttime metabolism – fragmenting it and leaving you waking up with can’t rejuvenate,” explains Cralle. That said, if you do decide to have a drink, she recommends drinking it earlier in the evening (think happy hour – or, at least, three times before bedtime). (Drink it on the hour). Staying hydrated with a glass of water will also help.
Try not to take your troubles to bed.
“Get in the habit of writing a to-do list that includes jotting down things you’re worried about,” says Cralle. She says some people call this a “brain dump” – it can help prevent that pesky rush of thoughts that can keep you up at night ( (We all know the feeling.
Conduct bedroom audits
“Your bedroom serves two purposes – sleep and romance,” Cralle told TotalBeauty.She said that when the It becomes a multi-purpose room when you add other items (e.g. exercise equipment, TV, home office supplies, miscellaneous items) that is not conducive to sleep. Since clutter can be distracting, she notes that to get a good night’s sleep, you need to remove as much clutter as possible. It’s time for Marie Kondo!
Maintain a steady sleep schedule
“The damage that sleep deprivation does to the body cannot be reversed by catching up on sleep over the weekend,” Cralle stresses. While popular in concept, she explains that catching up on sleep on the weekends can actually have an impact on your body clock, essentially causing Permanent cases of social jet lag. By contrast, she says the healthiest sleep schedule is one that provides adequate sleep every night of the week – for adults , which means 7 to 9 hours per night.
Along these lines, be sure to make time for sleep in your busy schedule.” Sleep deprivation can lead to health problems and more,” explains Cralle. As she puts it, it is important to prioritize sleep and schedule adequate sleep every day of the week and make it a healthy First Things First.
Discuss sleep health with your health care provider
“When it comes to your physical and mental health, sleep is vital because it is the foundation of health and well-being ” Cralle said. Sleep issues should be addressed every time you encounter a healthcare provider, she explains, because it’s never wise to ignore them. Did you know? If you’ve tried everything on this list and are still having sleep issues, it may be worth talking to your doctor about it.