Banish Blue Light
We’ve all heard of the dangers of blue light, but here’s the truth: blue light is only bad when you get it too late at night. Let’s look at it this way: if you wake up early, you’ll notice that the light is actually kinda blue (compared to the rest of the day). That blue light tells your body to wake up and get moving! So, imagine that blue light (from a smartphone or a TV) hitting your eye right before you go to bed. Your body thinks there’s still plenty of time to party, but you know it’s time to crash. Try putting the phone down, turning off the TV, and reading a book or writing in your journal about two to three hours before bed. Or, if you can’t stay away from work, try blue light-blocking glasses or adjusting the settings on your glowing screens.
Stretch It Out
Stretching might make you feel like you’re about to hit the gym, when you’re really about to hit the hay, but hear me out. Tight muscles can actually make it harder to get comfortable in bed, so you toss and turn instead of drift off to sleep like you should. Stretching your shoulders and hips might help you find a better position faster, meaning you conk out faster.
Put The Snacks Away For The Night
Had a long day? Don’t delay eating dinner if you can help it. When you eat and then go to sleep right after, your sleep quality may suffer. Basically, what happens is: instead of focusing on sleep, your body will need to divert energy into digesting that late-night meal, and it won’t be able to do either job very well. And though you might be able to bounce back from one bad night’s sleep, eating right before bed can lead to blood sugar issues (like diabetes) over the long term. Play it safe by eating two to three hours before bed, and see how it works for your Zzzz’s!
Turn it Down
There’s something so cozy about climbing into bed in a slightly chilly room. And no, you’re not just imagining it. Studies show that sleeping in a room around 60 degrees to 67 degrees can help you get to sleep faster, and stay asleep through the night.
Set an Alarm
Okay, you don’t need to set an alarm, but going to bed at the same time every night can encourage better sleep. Why? Because when you get into the habit of going to bed at the same time every night, your body learns and anticipates that habit. You might normally take a while to get to sleep after you climb into bed, but going to bed at the same time can actually help you cut down on the time you toss and turn. Going to bed at the same time won’t yield instant results the second morning, but try it for a month and see if you find yourself drifting off faster.
Aim for Uninterrupted Sleep
This one might seem obvious, but you know there’ve been times you fell asleep on the couch watching a movie or scrolling your phone. When you do that, you either choose to sleep on the couch (which is uncomfortable) or you have to get up and climb into bed. Neither option is going to give you optimal sleep. Instead, when you feel yourself drifting off, make it a goal to get into bed right then and there.
Melatonin supplements can encourage better sleep by adjusting your natural levels of Melatonin. When you know you need a good night’s sleep, or if you’re trying to get on a more consistent schedule, Melatonin (as found in Dream) may help. Just take two capsules before bed and let Melatonin, Lemon Balm, and GABA whisk you off to dreamland.
What do you do to sleep like a baby, Yoli Family? Tell us your tips and tricks!