Ready to sleep better to live better? Just a few simple tweaks to your routine and you’ll be on your way!
If you’ve had a great night’s sleep, your morning coffee is a bonus, not a personality relocator. Trouble is, many Americans suffer from sleep deprivation – almost 50%, according to some studies. And when we skimp on sleep night after night after night, we put our health at risk.
Sleep is a crucial component of a healthy life – it affects every bodily function in some way. The full impact of a sleep deprivation isn’t always evident, but over time it can negatively impact your long term health. Good sleep habits can improve heart health, reduce the debilitating effects of stress and slow down how quickly you age. Along with diet and exercise, it’s one of the 3 pillars for well-being we should never ignore.
The odd poor night of sleep won’t derail overall good health, but make a habit of it, and it’s sure to cause problems. Improving our sleep health begins with re-envisioning ourselves as brilliant, first-in-class sleepers. If you’re ready to sleep better (and live better) get ready to adopt these sleep-boosting attitudes from great sleepers.
10 Habits of highly effective sleepers
- Practice yoga (or meditation) in the evening. Yoga later in the day reduces pent up muscle stress and helps you begin the relaxation needed for sleep. If yoga’s new to you, start slow and don’t overstretch.
- Give yourself permission. Understand that your work will never be done and that a good night’s sleep will help you be more productive and creative in the morning – well-rested and stress-free. Allow your mind to rest so you can start tomorrow strong.
- Set an alarm for bedtime. What time do you want to wake up and how many hours do you want to sleep? Do the math and back it up to light’s out time at night. If you need to be in bed early, skip the nap and forego coffee by 2 pm so you’ll be able to fall asleep earlier.
- Add an hour to your bedtime routine for powering down. Start turning off all your screen devices an hour before you hope to fall asleep. Spend the last hour before bed quietly chatting or reading a good book – a real book with pages. The backlight from electronics and TV wake up rather than relax.
- Grab a (light) snack before bedtime. Say yes to bedtime snacks like peaches and Greek yogurt or parmesan cheese toast. They have just the right amount of carbohydrates and protein for sleep.
- Choose your sleep gear carefully. Ensure you have clean, comfortable bedding that’s both breathable and warm, depending your sleep style and climate. Your mattress should be no more than 10 years old and support the natural curve of your spine. If it’s time for a new mattress, follow this 12-step mattress shopping guide.
- Create a bedroom that’s tranquil and sleep-inducing. While bedding is very important, dark-out curtains and a quiet, cool, clutter-free sleep environment will help you fall asleep faster and stay asleep longer. Consider creating your very own sleep spa.
- Lose the snooze button. Repeatedly hitting the snooze button can seriously impair morning mental function by interrupting your natural sleep and wake-up cycle.
- Hydrate, hydrate, hydrate. Enjoy a big glass of water and stretch out your muscles – before your first cup of coffee. Studies show that just 2 oz. of coffee per hour is enough to keep your system juiced up all day long.
- Plan for better sleep again tonight! Even successful sleepers often miss this step. Only you can carve out a good night’s sleep – and the only way to do that is it to plan ahead.
Rest well & wake up ready to go!
Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
- Can CBD oil help you sleep better?
- 5 signs it’s time to go mattress shopping
- Coffee, caffeine & sleep – can coffee actually make you tired?