Sleep is never just about quantity, it is about quality above all else.
How we feel throughout the waking hours greatly affect how well we sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in our daily routine.
The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.
1. Try to go to sleep and get up at the same time every day.
Sticking to a consistent sleep-wake schedule helps set your body’s internal clock and optimize the quality of your sleep.
2. Avoid sleeping in, yes even on weekends!
While it may be tempting to sleep in on weekends, these couple of hours will disrupt your internal clock.
3. Be smart about napping.
While it makes a good way to recharge and make up for lost sleep hours, napping can often make sleeping problems worse.
4. Expose yourself to sunlight in the morning.
Have your coffee outside or eat breakfast by a sunny window. Also, the Philips Wakeup Light alarm clock can help you wake up comfortably by illuminating your room half an hour before the set alarm time, followed by gradual music.
5. Spend more time out during daylight.
Try to take your work breaks outside in sunlight, walk your dog or exercise outside during the day.
6. Let as much natural light into your home or work space as possible.
Keep curtains and blinds open during the day, and try to position your desk as close as you can to the window.
7. Avoid bright screens within 2 hours of your bedtime.
All night-time light can interfere with sleep and our bodies’s rhythms, but the blue light emitted by electronics is especially disruptive. There are many applications that can reduce the blue light emitted from your cellphone, such as “Blue Light Filter”, if you do use your cellphone so close to bedtime, try that application or others like it.
8. Late-night TV is a big no-no.
Many people use the television to wind down at the end of the day, but this can backfire. Not only does the light suppress melatonin, but many programs are stimulating rather than relaxing. Better alternatives would be listening to music or audiobooks instead.
9. Not all eReaders were created equal.
Devices that are backlit, such as the Kindle Fire or the iPad, are more disruptive during nighttime than those that are illuminated from the front, such as the Kindle Paperwhite or Nook GlowLight.
10. When it’s time to sleep, make sure the room is dark.
The darker it is, the better you’ll sleep. Use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes. The Saffron Drift Light can help you slide slowly into nighttime, by dimming like a natural sunset in 37 minutes. This “gradual shift” of light can help invite sleepiness.
11. Keep the lights down if you get up during the night.
If you need to get up during the night, avoid turning on the lights if possible. This will make it easier for you to fall back to sleep.
12. Buy a new mattress
The right mattress for you is the one that you try in your home for 30 days. Find a mattress shop that offers that option, pick out the mattress that you and your partner think is the most comfortable and make sure it has a guarantee. The mattress that allows you to sink into a deep, natural sleep and wake up in the morning without aches and pains is the one you want. You can read more buying the perfect mattress here.
14. Pay attention to scent.
A quick spritz of soothing lavender water on your pillows before bed will help calm your exhausted mind. InnoGear Aromatherapy Essential Oil Diffuser will make sure that you never have to worry about bad scents in your room, and using essential oils, especially lavender, has been found to help relax and sooth.
15. Chill before bed.
Lower the temperature of your bedroom before you climb into bed, as lower temperatures tell your body it’s time to sleep.
16. Take a bath.
Surprisingly enough, a hot bath can help you lower your body’s temperature. Your body’s response to the heat will be to drop your temperature, making falling asleep much easier.
Here’s some music that is sure to help you fall asleep, if everything else fails.
Good night and sweet dreams!
The Stuccu Team