We all know that sleep is necessary for helping our bodies grow and repair. But between everyday stressors and our own distractions, a good deep sleep is becoming increasingly harder to achieve. From constant phone notifications and even the Covid-19 pandemic, many Americans get less than the required seven hours of sleep needed each day. So, what steps can we take to sleep more deeply? Here are seven simple things you can do for a better sleep, from soaking in bath to dropping the bedroom temperature and more.
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1. Trick Your Brain
Believe it or not, you can trick your brain into getting a better sleep. Getting ready for bed can teach your brain that sleep is near and that it’s time to wind down for the evening. So slip into the comfiest and breathable cotton pajamas and turn down the lights to convince yourself it’s time to hit the hay.
2. Do Your Skin Care Routine First
It happens too often. We sit up watching TV in bed (more on that later!) and nod off, forgetting to remove our makeup or even brush our teeth. Instead of letting this crucial step slip by, take time to do your skin care routine and other hygiene-related tasks early in the evening. This way, you’ll never wake up with smeared mascara or a really bad, germy breath.
Even if you do remember to do your skin care and oral hygiene routine right before hitting the sack, it can actually wake you up more. If you have to splash your face with water to remove makeup or stand there brushing your teeth, it’s doing nothing to convince your body it’s time for bed. So sometime after dinner, get these tasks out of the way so you can head straight to bed whenever you get tired.
3. Silence Electronics
One of the simplest–yet hardest–things you can do for a better sleep is to silence your electronics. When our brains are wired to reach for the phones at every ping, it will do you no favors as you try to fall asleep. At the very least, set your phone (and any other electronic devices) to silent. Use the night mode setting and designate a time to block notifications until the next morning.
And it’s not just about the pings! Staring at your screen’s blue light really screws with your body’s circadian rhythm, suppressing melatonin needed for a deeper sleep. So instead of reaching for your phone or watching TV as you try to unwind and fall asleep, pick a book instead or write in a journal.
4. Soak in a Bath
One way you can unwind for the night is to soak in a bubble bath. Taking a bath 1-2 hours before heading to bed is actually a proven way to improve sleep. Our body temperature drops while sleeping at night, and a hot bath helps promote a quick core temperature change. The hot water increases your body temperature, then rapidly cools down once you get out, mimicking the same feeling of body temperature changes at night. For added relaxation, pour Epsom salt into the warm water. Epsom salt soaks offer many benefits, including sore muscle relief, toxin removal and much more.
Even if you don’t have time for a full soak, once you get out of the bath, seal in the moisture with body lotion. Opt for a lotion that utilizes aromatherapy scents like vanilla and chamomile. Not only will you smell amazing, but the scents will help your body relax.
5. Drink Hot Tea or a Warm Beverage
Just like a warm bath might calm you down, so can a hot cup of tea. So if you don’t have time for a long bath, at least prepare yourself a soothing cup of tea before bed. Plus, there are many bedtime teas that can relieve anxiety and put you straight to sleep, such as chamomile, valerian root and lavender. Tea has many health benefits, especially when you prevent volatile organic herbs from evaporating, placing a saucer on top of the cup’s rim.
Even if you aren’t a huge fan of tea, a warm beverage in general can make you nod off. If the season calls for it, sip on some hot cider or hot cocoa. If you like to hydrate before bed with water, make sure it’s not ice cold, waking up your body. Room temperature water is much less of a shock to your organs!
6. Drop the Bedroom’s Temperature
According to several studies, you can achieve better sleep when temperatures are roughly 65 degrees Fahrenheit. While this is slightly cooler than you might be used to, it helps the body unwind and get a good night’s sleep. Essentially, our body’s internal temperatures shift throughout the day, along with our circadian rhythms. And just before bed, our body will shed warmth, continuing to cool down until it reaches a basal body temperature at full rest.
When you sleep in a bedroom that’s too hot or cold, it can affect your body’s temperature and disrupt your sleep throughout the night. So turn down the thermostat or open the windows to let in a cool breeze–whatever you have to do to drop the temperature of your bedroom so you can sleep deeper.
7. Try Some Relaxing Yoga Poses
Once you’ve put on your PJs and you’re starting to get drowsy, complete your bedtime routine with some relaxing yoga poses. Yoga is a great way to clear your mind and practice your breathing. Even if you’re not an expert yogi, many beginner poses help promote mindfulness and relaxation. Some easy poses to try before heading to bed include Child’s Pose, Cat-Cow Pose and Butterfly pose.
A good night’s sleep is crucial for your overall health. Try some of these helpful tips today so you can wake up feeling refreshed tomorrow.