When you get a solid night's rest, you hardly notice it.
But when you don't, well, you're in for a rough day.
So what are some of the best ways to help ensure you get your Z's in?
That's what we're going to cover in this blog post. We dug around and found 12 tips for getting a good night's rest.
And keep in mind that this blog post is just for fun and entertainment purposes.
It is no way, shape, or form supposed to be a substitute for medical advice. And our products are not intended to diagnose, treat, cure, or prevent any disease.
For more information, you can read the FDA Disclaimer below:
12. Consult Your Physician
First and foremost, if you are having difficulty sleeping, talk to your physician first!
Sure, we can compile all of these tips from these different sources.
But the absolute best source of information will be your doctor.
They'll be able to help find solutions to your sleeping problems and determine if having difficulty getting rest could be a symptom of another medical condition.
So before doing anything else, call in an expert!
11. Set Your Goal For The Amount of Sleep You Need
Before diving into getting a good night's sleep, it's' best to know what constitutes a good night's sleep.
According to the CDC, adults between 18 - 60 years need at least 7 or more hours of sleep per night.
Between the ages of 61 and 64, it's at minimum 7 hours and at most, 9 hours.
And then 65 and older is between 7 and 8 hours of sleep.
However, your own personal needs may vary.
According to an article done by Insider, several signs that you're well-rested include:
- Waking up without the need for an alarm
- Stable weight
- Lack of a junk food craving
- Feeling alert without caffeine
And remember, everyone's body is slightly different, so signs of being well-rested may vary.
Nonetheless, before you embark on a sleep improvement journey, it's good to have a clear picture of "success."
10. Make Your Bedtime a Routine
It's generally understood that having a regular exercise routine is good for your physical fitness.
The same principle applies to sleep.
According to an article on Harvard.edu, keeping a regular sleep schedule maintains your "internal clock."
And yes, that even means sticking to it during the weekends too!
Once you get into your bedtime routine, you should find yourself getting sleepy around the same time of the day, every day.
9. Listen To Music
Music doesn't just soothe the soul.
According to WebMD, a meta-analysis of various sleep studies involving music revealed that music can help people go to sleep.
Songs with a rhythm of about 60 beats per minute can help slow down the heart rate.
And if you're looking for solid, relaxing tunes to help you drift into a peaceful slumber, we've got you covered with the Spotify playlist below:
Just make sure you don't fall asleep with headphones or even earbuds in. At best, it could be uncomfortable. At worst, you can damage your ears.
8. Manage Blue Light Exposure
You've probably heard all sorts of stuff about blue light and how it's "bad" for you.
The truth is that blue light can be a hindrance, but it can also be a boost.
That's why it's essential to manage blue light exposure.
So what is blue light?
It's quite literally as the name suggests. Blue light is a color on the visual spectrum that we can see with our eyes.
This type of light has a short wavelength and thus produces a higher amount of energy.
Our most significant source of blue light is the sun itself.
Still, it can also be emitted via electronics such as smartphones, TVs, laptops, desktops, or just anything with a screen (you get the idea).
In short, blue light suppresses your body's release of melatonin, a hormone that helps you feel sleepy.
To help mitigate the effects of blue light, the Sleep Foundation recommends staying away from electronic devices 2 to 3 hours before bed.
However, blue light can also be used to your advantage.
As mentioned earlier, the sun is the most significant source of blue light.
By having your blinds flipped slightly open, you can get some sunlight into your bedroom, suppressing melatonin and thus helping you wake up in the morning.
In short, avoid blue light when you're trying to sleep, but embrace those sweet short waves of visible light when you want to wake up.
7. Pay Attention to What You Eat or Drink
Paying attention to what you eat or drink isn't just good for maintaining a healthy weight.
It's also vital to get a good night's sleep.
Which…is also suitable for maintaining a healthy weight.
But anyway, being more vigilant about what you put into your body and when it means the difference between sawing logs and starting at the ceiling.
For instance, according to CNBC, caffeine can disrupt your sleep up to six hours after consuming it.
So if you want to wind down at around 9:00pm, make sure your last call for a cup of Joe or an energy drink is no later than 3:00pm.
And speaking of the last call, you'll also want to avoid alcohol if you're trying to get a better night's sleep.
Sure, it can put you to bed quicker. It's not just going to sleep that matters. According to the Sleep Foundation, alcohol has been linked to poorer sleep quality and duration.
And finally, let's talk about what you eat.
Or even when you eat.
According to Cone Health, eating late at night means all those muscles needed to digest your meal continue working overtime when they should be resting.
We mentioned earlier how important it is to stick to a sleep schedule. Still, it's also crucial to stick to an eating schedule…to…help your sleep schedule.
So think twice before going out for a late-night bite.
6. Be Careful With Daytime Naps
A nap could be the thing to get you through the day, but you might regret it late at night.
Now we're not saying to avoid naps altogether.
According to Mayo Clinic, short naps don't generally affect sleep quality at night for most people.
However, prolonged or frequent naps might have a negative effect on the shut-eye you get in the evening.
Much like your caffeine intake, you'll want to avoid taking naps after 3:00pm.
5. Declutter and Organize Your Bedroom
There are numerous, numerous downsides to living in a cluttered environment.
According to WebMD, a cluttered living space can:
- Raise levels of cortisol (stress hormone)
- Attract dust mites and pet dander
- Lead to embarrassment and isolation
- Affect your memory
- Hinder your decision making
And yes, of course, it could lead you to get a worse quality of sleep!
So if you've been putting off organizing your living space, especially where you sleep, now is the time to hunker down and declutter.
Time spent straightening a few things could give me more time to get some quality shut-eye.
4. Clean Your Bedding or Replace It
Doing a load of laundry may be the thing you need to get some quality sleep.
There are a ton of fun things that get caught in your bedding, such as:
- Body oils
- Dead skin cells
Did we say "fun?"
We meant gross.
And according to Women's Health, this gunk can block airflow through your bedding, thus raising your body temperature and affecting your sleep quality.
Ideally, you want to wash your bedding about once a week, but at the very least every two weeks.
Also, much like your wardrobe, it's good to switch up your bedding between seasons. Use heavier sheets and comforters during the winter and cooler, breathable bedding during the summer.
And finally, it may be time to get new bedding. Here are the "lifespans" of bedroom items:
- Mattresses - 6 to 8 years
- Pillows - 1 to 2 years
- Bedding (blankets, sheets, etc.) - 1 ½ to 2 years
According to an article on Hopkins Medicine, people who partake in at least 30 minutes of moderate aerobic exercise see immediate benefits.
You don't have to be training for a 5K to get enough exercise to start seeing results.
But now, here's the catch.
Well, not the "catch," but something you want to consider.
Aerobic exercises cause the body to release endorphins which can help some people stay awake and alert.
If you are looking to work in some exercise, you'll want to avoid getting your laps in about 1 to 2 hours before going to bed.
2. Take a Shower or Bath
Running or other exercises are a big "no" 1 to 2 hours before bed.
But taking a warm bath or shower?
You're good to go.
According to the Sleep Foundation, a meta-analysis of 17 studies found that taking a shower or bath between 104 and 108 degrees about 1 to 2 hours before bedtime can help someone fall asleep faster and get a better sleep quality.
1. Relax Your Mind
Your surroundings aren't the only thing that needs to be quieted down to get a good night's sleep.
Many things can leave your mind racing at night.
However, there are some steps you can take to help calm down.
According to an article on WebMD, there are many activities you can do to help quiet your mind, including:
- Slowing your breathing
- Relaxing your muscles by letting your body go "limp."
- Leaving chores and tasks until tomorrow
There were even more "uncanny" suggestions, such as designating a limited period for just worrying.
But remember, the keyword here is "limited."
So that just about wraps up this blog post about tips for getting a good night's rest.
Remember, sleep is essential for your overall wellbeing and health.
If you have difficulty sleeping, please consult a medical professional.
We are not doctors. We make hemp products.
As stated earlier, this blog post is just a collection of information from around the web about sleep for entertainment purposes only. It is not meant as a substitute for talking to your doctor about any sleep-related issues.
None of our products are meant to treat, cure, or alleviate any diagnosed or undiagnosed medical conditions.
And that's about it for this blog post.
Till next time!