I think the world would be a happier place if we all could just get enough sleep. Nothing can ruin a day like tossing and turning the night before and, if you're like me, you're willing to try out new ways to sleep more restfully if it means less yawning and grumpy moods.
I've always been jealous of those people who can thrive on five or so hours of sleep a night. That's not me. I need at least a solid seven, and I need those hours to be uninterrupted in order to feel good the next day. So any time I see a tip that promises more sleep, I think that it just might be the hack that changes my life.
The catch seems to be the uninterrupted part. Falling asleep is easy; it's staying asleep that kicks my butt. I'm not alone in this problem. Plenty of people have trouble getting the kind of restful sleep that helps them wake up feeling refreshed and energized. But the good news is, there are ways to create habits that will help your sleep improve, and get you closer to that dreamy state of slumber you want so badly.
Before you spend another night tossing and turning, check out these 11 ways to sleep more restfully, and then spread the word. Because everyone enjoying amazing sleep just might be lead to world peace.
1. Say No To Naps
Little naps may feel like a good temporary fix to your sleepiness, but in the long run, they do more harm than good. According to the Sleep Foundation, you should avoid even short naps if you struggle with sleep.
2. Ignore The Clock
It's not uncommon for people who wake frequently at night to check the time. But as the Division of Sleep Medicine at Harvard University pointed out, looking at the clock can increase stress during periods of wakefulness. So either turn that clock away from your bed or use all your will power to avoid peeking.
3. Be A Smart Night Time Eater
Whether you go to bed starving or too stuffed, your stomach situation may be why you're not sleeping like you should. Going to bed hungry or stuffed can affect your sleep because either way your body is experiencing discomfort, according to Mayo Clinic. So time your last meal or snack out to allow enough time to feel just right when hitting the sack.
4. Make A Schedule
Sometimes it's fun to stay up late binge watching your fave new show, but a move like that can sabotage your sleep. As Prevention pointed out, sticking to a sleep schedule sets your internal clock and helps your body recognize patterns of wakefulness and sleep. The more consistent you are with bedtime and wake times, the better you sleep each night.
5. Skip Last Call
That night cap can make you super drowsy, but that sleepy feeling isn't going to last throughout the night. As Healthline reported, "alcohol disrupts the pattern of sleep and brainwaves that help you feel refreshed in the morning."
6. Find The Perfect Setting
If you're mad at your nightly sleep, it's possible you just need to find the right thermostat setting. To discover the nightly temperature that's right for you, the website Sleep.org suggested somewhere in the range of 60 to 67 degrees Fahrenheit for a good night's sleep.
7. Inhale The Lavender
Stimulate your sleepy sense with a little aromatherapy. According to Health, lavender has been proven to encourage sleep. Try it in essential oil form or a room spray to create a restful environment in your bedroom.
8. Download An App
Learn more about your sleeping patterns through the power of technology. The website for Better Sleep suggested downloading one of many apps that help monitor your sleep and give you insight into why you may be tossing and turning so much.
9. Skip The Afternoon Joe
Much like naps, caffeine is a quick fix to your constant yawning. But caffeine too late in the day will effect your sleep when it comes time for lights out, according to Psychology Today.
10. Go To The Dark Side
Help your brain register sleepy time by keeping a dark room. According to the Sleep Foundation, light affects sleep with the messages it sends to the brain. When it's too light in your room, the brain thinks it's time to wake up, so keep the curtains pulled shut and all lights off.
11. Warm Your Tootsies
This is one I've never heard before, but definitely won't hurt to try. The website for CNN reported that warm feet help you sleep. So try slipping on a pair of cozy socks around bedtime and watch the magic happen.