It’s no secret that we could all use a little (or a lot!) more sleep, and most of us wake up feeling groggy and tired rather than rested and rejuvenated. Luckily, more often than not, a few simple tweaks can greatly improve both the quantity and quality of your sleep.
Keep reading for five simple ways that you can sleep better, starting tonight.
Unwind before bed
So many of us scroll on our phones, answer work emails, or watch our favorite TV shows right before jumping into bed and then wonder why we can’t fall asleep. There are two factors here that make this difficult for sleep: first, the blue lights from our devices’ screens mimic day light, tricking our bodies into thinking it’s daytime and that we should be awake. Second, all of the information we receive through our devices is very stimulating, and it makes it difficult for our minds to relax to the point where we can fall asleep.
Making an effort to switch off your devices at least an hour (ideally two) before bed will give you a much better chance of easily drifting off to sleep. Instead, you can engage in more relaxing activities such as reading a book, journaling, or getting things organized for the next morning.
Get the temperature right
If you are either too hot or too cold when you’re trying to sleep, you’ll have a difficult time getting a good night’s rest. Experts agree that the ideal sleeping temperature is somewhere between 60- and 67-degrees Fahrenheit, so set your thermostat accordingly for a better rest.
Even if your room temperature is conducive to a good night’s rest however, your bedding may still leave you feeling either chilly or overheated. Some duvets and blankets trap in warm air, so you can find yourself sweaty and overheated and having a restless sleep. Our New Zealand wool duvets are both temperature regulating and moisture wicking, so they help to ensure you’ll sleep comfortably all night long. If you’re prone to overheating and/or night sweats but still want a warm and cozy blanket, our wool duvet inserts offer the perfect solution.
You can learn more about choosing the perfect duvet here.
Limit your liquids
Sometimes, getting a better sleep can be as simple as not drinking too many liquids before bed. Many of us enjoy an evening cup of tea, but if you find yourself getting up frequently throughout the night to use the bathroom, try cutting this out and limiting your liquids approximately three hours before bed and see if it makes a difference. Even if you’re only awake for a few minutes, these little disturbances can interrupt your sleep quality, and if you can avoid them, you’re likely to wake up feeling more rested.
Minimize light and noise
Before modern day technology, the only light our ancestors had at night was the light of the moon, so we are wired to sleep in almost total darkness. These days however, we usually have at least some light coming into our room’s at night, from things like street lamps, our alarm clocks, etc.
Do your best to block out as much light as possible, using things like black out blinds or a sleep mask, to enjoy a more restful sleep. Similarly, too much noise can be distracting, so you may want to try ear plugs if you live somewhere with lots of noise, such as a big city or an apartment with lots of roommates.
Choose supportive bedding
Choosing bedding that properly supports your body not only helps to ensure a better sleep, but also a better day. How many times have you woken up with a stiff neck, tight shoulders, or a clenched jaw from sleeping on a pillow that doesn’t support your neck? When you have the right bedding, you’ll sleep more comfortably and deeply, and you’ll wake up without the aches and pains that poor bedding can cause.
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