Sleep impacts almost every aspect of your physical and mental health. A single night of poor sleep can make it difficult to function the next day, lowering your productivity and reaction times.
Worse still, regular sleep deficiency can put you at risk for chronic health problems, including heart disease, diabetes, and stroke. It also increases your risk of obesity and depression, makes you more susceptible to mood swings, and even impacts your immune system.
It’s clear that you need sufficient sleep every night, but this is easier said than done.
Many people struggle to fall asleep or stay asleep. Just willing the problem to go away is futile. What you need is a strategy that will help you gain a good night’s sleep, so try these 11 proven sleep hacks to get your best night’s sleep in 2019:
- Create a Sleep Schedule
Going to sleep and waking up at the same time every day (including on weekends), helps regulate your body clock. If you’re extra tired one day and need a nap, make sure you take it early in the day. Naps after about 5 PM will mean you are less sleepy at bedtime.
- Reduce Blue Light Before Bed
Blue light wakes up the brain and stops your body from producing melatonin. To prevent blue light interfering with your sleep, stop using screens at least one hour before bedtime. This includes phones, tablets, and computers. If you have a TV in your bedroom, consider moving it to another room.
- Practice Meditation
If you’re looking to relax, an excellent alternative to screens is meditation. This will clear your mind and help remove tension in your body. Try guided meditation or combine meditation with relaxation exercises.
- Reduce Caffeine in the Late Afternoon
Caffeine works great as a pick-me-up when you start feeling sleepy in the midmorning or afternoon. However, consume caffeine too late in the day and it will stay in your system beyond bedtime, keeping you alert into the night.
To prevent this from happening, stop consuming caffeine at least four hours before you go to bed — some people find that six hours are necessary. Remember, caffeine is present in more than just coffee. You’ll also need to avoid some teas, sodas, and pain medications. Even dark chocolate contains a small amount of caffeine.
- Cut Out Other Stimulants
Other chemicals also act as stimulants and keep you awake. A couple examples include nicotine and alcohol. Although alcohol may initially cause you to become sleepy, after a few hours it can turn into a stimulant. This means that you may wake up during the night. You can avoid these effects by sticking to no more than two drinks a day and drinking no later than three hours before you head to bed.
Another thing that can keep you awake is a heavy meal late in the evening. Try to eat your last meal of the day at least a few hours before you’ll go to bed. If you get hungry later on, eat foods that are unlikely to cause indigestion or disturb your sleep. Fruits, nuts, and foods with a balance of carbs or proteins are all good choices.
- Set Up Your Bedroom as the Perfect Sleeping Space
Transform your bedroom into somewhere you want to go at the end of the day. You should be thinking about how comfortable and inviting your bed is as you start becoming drowsy. This will only be the case if you set up your room with sleeping in mind.
At a minimum, make your bed every morning. There’s nothing appealing about getting into an unmade bed. Also make sure that you never leave items on top of your bed that you’ll need to move before you can go to sleep. Next, move on to the rest of your bedroom. Keep it uncluttered, putting your clothes and other things away after use.
Another important thing to do is maintain the right room temperature. Most people sleep best at between 60 and 67 degrees Fahrenheit. If you use a fan to control the temperature, this can also help to create a constant, soothing noise. Alternatively, a white noise machine can be useful.
Don’t neglect your sense of smell, either. Lavender is a top choice for lowering your heart rate and blood pressure, but any scent you like and that makes you feel relaxed is fine.
- Use a weighted blanket
The right softness of your mattress and firmness of your pillow come down to personal choice, but one thing everyone can benefit from is a weighted blanket. These heavy comforters provide the sensation of being hugged as you sleep, reducing stress and anxiety—and there are plenty of reasons these heavier-than-normal duvets help you sleep better!
TUNE is a premium brand of weighted blankets. Made from softer materials for extra comfort, they weigh 15 to 25 pounds (or 10 to 15 percent of your body weight). Each blanket is filled with non-toxic micro glass beads, packed in individual pockets to distribute weight evenly and provide consistent pressure.
Although the blankets are designed for users with insomnia, autism, ADHD, OCD, and restless leg syndrome, they are also ideal for anyone who is looking to improve sleep quality.
- Dim the Lights in Your Home
At least one hour before you go to bed, start dimming the lights. This will signal to your body that it is time to prepare for sleep. Close the curtains to block out light from the outside (blackout shades are best for this) and dim overhead lights or use lamps.
- Reconsider Pets in the Bedroom
For some people, pets provide companionship at night. Many are even happy to share their bed with their furry friends. However, your pets may be disrupting your sleep. For instance, if you pets move around at night, they can wake you up. They may also cause your body temperature to rise too high. If your pets are disturbing your sleep, keep them out of your bed or even out of the room entirely.
- Stop Looking at the Clock
If you find yourself often checking the time while in bed, remove all clocks from view. Realizing how long you’ve been struggling to sleep will only add to your stress and make it harder to fall asleep. In the case you need an alarm clock, turn it to face away from you.
- Head to Bed When You’re Tired
If you still feel wide awake at bedtime, instead of pushing yourself to go to sleep, accept that you’re not tired yet. Spend some more time relaxing, such as reading a book or magazine. If you’re already in bed and find that you can’t sleep after about 20 minutes, get up and go to another room for a while. This will stop you from becoming frustrated and allow you to drift off more easily.
To stay healthy and avoid chronic conditions, you need to ensure that you consistently sleep enough. To receive a good night’s sleep every night, you need to do all of the above. You may find some easier than others, but incorporating all of them into your daily routine is the only way to guarantee healthy sleep.
And if you’re ready to incorporate weighted blankets into your sleep regimen, get yours now!
It's time for a better night's rest
Thousands of Tune customers have started sleeping better and waking well rested thanks to the power of the Tune Weighted Blanket... Now it's your turn!
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