Insufficient sleep can have a lot of negative consequences from dark under-eye circles to underperformance at work. That’s why suffering from sleep issues and finding effective solutions is such a big deal. However, it’s not always so easy. Even if you’re tired enough to fall asleep, that doesn’t mean it always comes naturally. Some people wake up with anxious thoughts running through their minds. Others live on noisy streets.
Whatever the cause of your interrupted sleep, it’s possible to upgrade your bedroom and nighttime routine to set the ideal conditions for 7-9 hours of shut eye.
Are you ready to experience the physical and emotional benefits of a good night’s sleep? Follow these five tips to get the rest you’ve been dreaming of.
#1 Drown Out Noise
Are you a light sleeper? If sounds from other household members, pets, or nearby roads wake you up at night, it’s important to find a way to quiet ambient noise.
There are two great options:
- Ear plugs reduce the amount of sound that travels into your ear canals. Opt for a soft foam ear plug for a snug, yet comfortable fit that will stay in place throughout the night.
- If you find ear plugs uncomfortable, try a noise machine. Find one with multiple settings so that you choose between sounds like rainfall, white noise, and ocean waves.
#2 Use an Air Purifier
When we think of nighttime irritants, poor air quality may not be the first thing that comes to mind. However, the following bedroom irritants can lead to nasal congestion, headaches, and other allergic reactions:
- Mold
- Pollen
- Pet dander
Air purifiers are the best way to clean your bedroom environment from these potential air impurities and their negative side effects.
For best results, invest in a Roomba, too. Schedule it to run once a day so that your carpet and flooring stay as clean as possible.
#3 Block Light
Do you wake up at the crack of dawn? Does a streetlight keep your bedroom illuminated all night long? Or maybe you work the night shift and sleep during the day?
Light sends our bodies the signal that it’s time to wake up. If there’s too much seeping into your bedroom environment, it can be that much harder for your brain and body to understand that it’s time to sleep.
Consider the following solutions:
- If an external light source (sunshine, streetlight, etc.) is brightening your room, invest in blackout curtains to keep it pitch black.
- If the light is coming from inside your home (a spouse’s reading light or the hallway nightlight), use a sleep mask.
#4 Try CBD
CBD oil is increasingly popular thanks to its potential health benefits, many of which can help with your sleep.
CBD enthusiasts report that the oil:
- Reduces joint and muscle tension
- Promotes relaxation
- Helps them fall asleep and stay asleep
If stress keeps you up at night, taking CBD orally might help. If your back pain or neck tension is the culprit, rubbing oil on the problem area may provide relief and lead to better sleep.
#5 Avoid Naps
It’s incredibly tempting to take naps after an intense workout or a night of restless sleep. However, one of the most important strategies for getting good sleep is maintaining a consistent schedule.
That means:
- Setting the same bedtime each night
- Waking up at the same time each morning
If you nap in the afternoon, it can be very hard to go to sleep at your bedtime. Once you’re up late, it’s that much harder to wake up with your alarm. Before you know it, your whole sleep cycle is off course.
If you’re tired, try going on a brief walk or doing a fun activity to regain your energy and focus.
Your New Sleep Routine
There are countless methods for better sleep, from prescription medication to sleep hypnosis. However, most people see fewer interruptions after making the five simple changes we’ve outlined above.
Once you’ve found a routine that works for you, stick to it. If you encounter minor hiccups, it can be tempting to “catch up” by sleeping in on the weekend. But the more consistent you are, the more likely it is that you’ll get a good night’s sleep the next evening.
Good luck and sweet dreams!