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By now, we all know sleep is super important for our mental and physical health.
And no matter what's keeping you up at night, I think we can all agree... we're TIRED. 😴
So we've gathered a bunch of useful hacks, tips, and habits to help you get better and more restorative sleep over time.
(And of course, if you've having more severe issues with sleep, definitely see your doctor to find out what's going on.)
1. Pick a consistent time to go to bed and wake up — and try to stick to it even on weekends.
2. Lay off electronic devices at least 30 minutes before bedtime.
3. If you're always tempted to look at your phone in bed, set it to Airplane mode when you walk into your room.
4. If you can't ditch your devices at night, at least enable a blue light filter when looking at them.
5. Keep your bedroom on the cooler side — ideally between 60 to 67 degrees.
6. Queue up some white, pink, or brown noise before bed.
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Here's more about each:
White noise is most popular when it come to falling asleep. It includes all frequencies at equal intensity — so you won't hear one sound more than another, which makes it good at masking loud sounds that stimulate the brain. Examples of white noise include radio or TV static, vacuum cleaners, or a fan.
Pink noise also contains all frequencies but not at equal intensity. Lower frequencies are stronger in pink noise, making it more rumbly and deeper sounding than white noise. Pink noise happens a lot in nature — for example, steady rain, wind, waves, and rustling leaves.
Brown noise is even deeper than pink noise. The lower frequencies in brown noise are stronger than in pink noise. Think waterfalls or thunder.
P.S. If you're on the market for a noise machine, you can get one that has 20 unique sounds from Amazon for $49.95. There are also playlists on Spotify, like this white noise one, or apps, like the myNoise app (which is free for iOS and Android and has its own YouTube channel).
7. Plug into a soothing audiobook to help you doze off.
8. If an audiobook feels like too much commitment, sleep podcasts are also a great option.
9. Or, for an even shorter before-bed commitment, try a sleep meditation.
10. If your room gets natural light earlier than you'd like it to, try a sleep mask or blackout curtains.
11. If you need something you can touch, try a weighted blanket.
12. Don't underestimate the power of total silence at bedtime — and using (comfortable) earplugs to get you there.
13. Set the bedtime mood with a soothing scent — like lavender, jasmine, or sandalwood.
14. Avoid eating large or heavy meals before bed — as well as caffeine and alcohol.
15. And if you *do* drink, make it chamomile tea.
16. Try melotonin — but remember that you need to take it earlier than you probably think you do.
17. Some people prefer taking ZzzQuil — to get the drowsy effect of medicine without actually taking medicine.
18. There's also the CBD route.
19. Use a sleep diary to track any patterns and figure out what helps or makes it harder for you to sleep.
20. Get some exercise during the day...
21. But take it easy with the naps.
22. Four letters: ASMR.
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ASMR stands for autonomous sensory meridian response, aka that tingly feeling you get on your head that moves down your spine. Trust, YouTube has no shortage of ASMR vids — from different 'triggers' to tapping sounds and massages, and even Cardi B. You can also check out ASMR University for more.
23. Need something more physical — but still low-key? Nighttime yoga routines can help you relax, relieve tension, and get ready for bed.
24. Keep your bed for bed-related activities only: sleep and sex.
25. If you're having trouble sleeping because your brain feels like its racing, write down what's on your mind.
26. Similarly, if you’re having trouble sleeping — like, you’re laying there for more than 20 minutes staring into the abyss — get outta bed.
27. Lastly, remember that working toward your desired sleep schedule is going to be a gradual process.
Got all that? Good. Now, seriously, click the lock button and get to sleep!
