When you sleep, your body goes through rapid changes. At night, your body stores new information, and consolidates memories gets rid of toxic waste, produces growth hormones to build muscle, reduces inflammation, and so much more. Even though melatonin production slows down as we age, the importance of a good night’s rest does not! No wonder you feel groggy and irritable after nights of little sleep.
Sleep is essential, which means you need to make sure you’re giving yourself enough time each night to clock in at least eight hours of rest. However, getting enough sleep can be challenging for some. Whether you’re a recovering workaholic, struggle with insomnia, or suffer from mental health conditions like anxiety, depression, or PTSD, there are ways you can prioritize sleep. Keep reading below to find out how to get deep, restorative sleep every night.
Create a routine and stick to it
Humans are creatures of habit. If you’re stuck in a cycle of going to bed in the wee hours of the morning while still juggling a 9 to 5 or going to school, you probably find yourself crashing hard throughout the day. You can’t make up for lost sleep, but you can slowly fix your schedule so you can get to bed on time. Try these tips to get your bedtime routine in order:
- Prioritize tasks—if you have a lot of work on your plate, make a list and prioritize tasks that have to be done today, and those that can wait until tomorrow.
- Get rid of distractions—this means cellphones, TVs, and laptops. It can be easy falling into a rabbit hole of YouTube videos and Netflix shows.
- Slowly adjust your bedtime—Transitioning from a 2 am bedtime to a 10 pm bedtime cold turkey can be impossible. Rather, move your bedtime back 15 minutes every night until you’re in bed by the time you need to be for a full 8 hours of sleep.
Getting your sleep habits in check is a lifestyle change worth making.
Try natural remedies
Consulting with a doctor or medical professional should always be the first action you take if you’re suffering from lack of sleep or any other health concern. However, there are plenty of natural remedies and supplements you can try at home that can help you say goodbye to endless nights:
- Sunlight: The sun helps regulate your sleep/wake cycle and the production of melatonin. Going outside and exposing yourself to the sun’s warm rays (with sunscreen, of course) can help your body know when to fall asleep.
- CBD: Cannabidiol, or CBD, is derived from hemp plants and is a non-psychoactive element that can regulate cortisol levels to promote REM sleep. CBD pills by CBDfx are extremely popular for those with anxiety or sleep disorders that keep them up at night.
- Journaling: Rather than scrolling through Facebook or watching the news before bed, try journaling instead. Studies have shown that writing down your thoughts and emotions can help reduce anxiety and stress and help you fall asleep quicker.
- Meditation: More often than not, racing thoughts are keeping you up at night. Meditating, practicing yoga, or partaking in mindfulness are excellent ways to process your feelings and emotions and let your stressors float away.
Revamp your bedroom
Your sleeping space plays a major role in the quality of your sleep. If your bedroom is cluttered and messy, your brain will go into overdrive trying to process your surroundings. And, an outdated mattress that screams every time you pivot can keep you up all night. Some ways to revamp your bedroom include:
- Investing in a memory foam or hybrid mattress that alleviates pain on pressure points, has low-motion transfer, and is more comfortable than innerspring mattresses.
- Hypoallergenic or cooling bedding that will keep you cool and comfortable all night long, without leaving you in a puddle of sweat or itchy skin
- Block distracting lights with Blindster blackout shades for your windows and blackout stickers for electronic devices like your alarm clock
These simple changes to your bedroom can make a world of difference. Creating a sanctuary that promotes sleep can help you live a more fulfilled life with energy and happiness.
Getting restful sleep doesn’t have to be as challenging as it may seem. With these sleep tips on hand, you’ll be on your way to sleeping soundly every night. Creating a routine, trying natural remedies, and revamping your bedroom are all great ways to give your body the rest it deserves.