Getting enough to sleep can be tough, especially when there’s a lot going on. Here are our top tips for making sure you get the restful and restorative sleep you need to wake up feeling fresh.
1. Make sure your environment is conducive to sleep.
Bedrooms should be dark, cool, and quiet. If you need some white noise to cover up ambient sounds in your neighborhood or apartment building (or snoring roommates), try using a fan or a sound machine that plays rainforest sounds or other similar noises.
Your bedroom should be a place where you go to unwind and decompress from the day’s stresses. It should feel like a little safe haven where you can leave the world outside behind and get ready for restorative slumber. So what does this look like? Start by making sure your bedroom is as dark as possible. Switch out lightbulbs for darker ones, and get blackout curtains or blinds to keep any outside light from seeping in. Then make sure that your bedroom is free of clutter and anything that might remind you of work or stressful circumstances. You can also add some plants to bring in some calming greenery.
2. Establish a nighttime routine and stick to it as much as possible.
When your body gets used to doing the same thing every day at the same time, it’ll start to wind down on its own without you having to tell it what’s happening! This can help you fall asleep faster and stay asleep longer, because your body knows what’s up.
3. Don’t drink caffeine too close to bedtime.
Everyone’s different, but most people will be affected by drinking coffee within around four hours of going to bed—so if you want to make sure that your bedtime is caffeine-free, stop drinking it around 4pm.
While these tips are not guaranteed to help you sleep better each night, they’re certainly worth trying on a test run.