Sleep has a major impact on physical health, mental health, social relationships, and professional success, but better sleep can be elusive. Taking proactive measures can have a large impact on revamping your sleep routine and allowing you to get more rest every night. Here are 7 easy ways you can revamp your sleep routine for better sleep.
1. Consider Light
Light can have a profound impact on our sleep quality. One way to improve your sleep starts not at bedtime, but at the beginning of the day. Get some natural light into your eyeballs first thing in the morning. This helps synchronize your circadian rhythm which will improve your sleep quality. Likewise, as it gets closer to bedtime, try to limit your exposure to artificial light. Artificial or natural light too close to bedtime can confuse your circadian rhythm. Keep technology like smartphones and laptops out of the bedroom whenever possible. Blackout curtains or shades can also help keep excess light out.
2. Consider Sound
We can’t always control our sound environments, but if you take steps to minimize sound, your sleep quality may improve. If you can’t remove all of the noise pollution in your life, you might be able to add sounds to help. Adding sounds like white noise or pink noise or brown noise have been shown to be beneficial.
3. Consider Temperature
Temperature can have a big impact on sleep quality. If your sleeping environment is too warm, you’ll likely struggle to achieve optimal sleep. Experts say the ideal temperature for sleep is in the 60-65 degrees Fahrenheit range. So, turn down the thermostat and turn up your sleep quality.
4. Consider Time
Setting and sticking to routine bedtimes and wake-up times has consistently led to improved outcomes for multiple measures of health. The occasional late night or early morning is inevitable but try to be as consistent as possible.
5. Remove Alcohol and Stimulants
While alcohol can sometimes help you fall asleep faster, it never leads to higher-quality sleep. In fact, alcohol can be extraordinarily detrimental to your sleep. Stimulants like caffeine can also be problematic. Try to avoid caffeine for a minimum of six hours before bed.
6. Add CBD Products
Removing alcohol and caffeine can help, but there are also some things you can add. CBD products, in particular, can boost sleep quality and duration. CBD helps increase feelings of relaxation and calmness so CBD products like gummies and tinctures may be especially helpful for people who struggle to turn off racing thoughts at night. Adding herbal teas without caffeine before bed can also help.
7. Add Exercise and Relaxation
Exercise is an important part of a quality sleep regimen. Regular exercise will help improve your sleep quality. Just be sure to avoid high-intensity workouts in the hour before bed. Relaxation exercises and activities can also help. This includes yoga, breathing exercises, massage, journaling, aromatherapy, progressive muscle relaxation, and mindfulness meditation. Minimizing stress is sometimes a tall order, but incorporating relaxation into your daily life can prevent stress from disrupting sleep.