How to Get More Sleep

by Dair Rose

So, you know the importance of getting enough sleep, but how do you get there? It’s not always easy to fall asleep at a regular hour, especially for those people who find their minds wandering as soon as the lights go out. However, finding enough time to sleep is one of the best things you can do for yourself. Instead of throwing your hands up and assuming that there’s no way to turn your poor sleep situation around, keep these tips in mind.

  • Reduce screen time in the hours before bed. Specialists say the blue light associated with electronic devices has the ability to disrupt your circadian rhythm and restrict the production of melatonin, making it harder to fall asleep.
  • Dedicate your bed to sleep. Many people use their beds for activities outside of sleeping, like studying and watching TV. However, if you want your brain to associate bedtime with sleeping time, cut down on outside use.
  • Get comfy. It’s always harder to sleep when you’re not in the right environment. Instead of skimping on bedding, invest in plush pillows, high-quality sheets, and a cozy duvet to make your bed as appealing as possible.
  • Lower the temperature. When your body is getting ready to sleep, your body temperature naturally lowers around one to two degrees. By keeping your bedroom on the cooler side, you can get a jumpstart on this process.
  • Cut out caffeine. Cutting out that post-lunch cup of coffee can feel almost impossible when the mid-afternoon slump kicks in, but try to stick to decaf. Caffeine has a half-life of around five hours, keeping you alert for a long time and potentially interrupting your sleep.
  • Stick to a schedule. Sleeping in on Saturday and Sunday may feel like bliss, but it could be affecting your sleep during the work week. Rather than staying up late on the weekends and enjoying a lie-in til noon, try to create a consistent schedule so that your body is used to your weeknight habits.

Getting plenty of sleep is a critical part of living your best life, affecting everything from your beach bod to your cardiovascular health. If you commit to anything in the New Year, let healthy sleeping habits be the gift that keeps on giving.