As a nation we are under-rested, and that’s not just proven by the long lines at coffee shops every morning. According to a 2011 poll conducted by the National Sleep Foundation, 43% of Americans say that they rarely or never get a good night of sleep during the week. More than half reported that they encounter a problem with sleeping like snoring or waking up in the middle of the night every single night of the week.
This lack of sleep can affect us in every part of our life, and chronic tiredness certainly takes a toll on our health and relationships. Yet something as simple as being able to rest every single night can allude us unless you have the tools needed to fall asleep quickly and wake up feeling refreshed. Let’s explore 5 tips to help you get more sleep each night:
- Keep electronics out of the bedroom – They may seem harmless, but televisions, smartphones, and even a digital alarm clock could be affecting your quality of sleep. Not only do the light from these devices have a tendency to disrupt our body’s internal clock but the temptation to engage our brain with a show or game before bed can actually keep you awake longer than anticipated.
- Stick to a routine – Sometimes doing the same thing in the same order every day can be boring, but when it comes to sleeping better, establishing and sticking to a routine is critical. Those who go to bed early during the week but stay up well past midnight on the weekends are constantly having to readjust their schedule each Sunday night, creating confusion in our bodies and limiting our ability to sleep soundly. Try going to bed and waking at the same time each day seven days per week and see if it makes a difference!
- Try using CBD – As more research is conducted about this cannabis compound, many have found that CBD, or cannabidiol, can be useful at bedtime. While it doesn’t actually make you tired, CBD can help to relieve pain and anxiety, two common problems that can keep you up at night. Try it in gummy form or as a capsule. Check out the best CBD capsules for sleep and decide to give CBD a shot.
- Staying comfortable – Common sense would tell us that a warm and cozy bedroom would help us to fall asleep faster, but according to our brain’s own internal thermostat, a room that’s too hot or too cold can make it harder to stay asleep. Most experts recommend keeping your bedroom right around the 68℉ mark to aid in healthy sleeping habits. If you’re too cold at this setting, try putting on socks to help keep some of your body heat in.
- Examine what you eat – It’s no secret that loading up on caffeine just a few hours before bedtime will derail your sleep efforts in a big way, but did you know that there are specific foods you can eat that will actually help you to get a full night of rest? Almonds, kiwi, and turkey are just a few of the snacks you can have to help promote a peaceful night.
Sleep is one of the most important things when it comes to maintaining good health. When it comes to waking up feeling refreshed, there isn’t a magic pill to take or a secret formula to follow, however, you will greatly improve your chances if you stick to the 5 tips above!