12 Ways To Get A Good Night’s Sleep
We’ve all had those days where you just can’t wait to crawl into bed at night, but when the time finally comes to lay your weary head to rest, you find yourself staring at the ceiling. It seems that no matter how many sheep you count, you just can’t seem to fall asleep. OkiOki is here to help. We’ve compiled our favorite sleep hacks so that you can fall asleep faster and stay asleep longer. Let’s dive in, Oki?
1. Power Down
Did you know light greatly affects your circadian rhythm? Blue light emitted from your favorite devices has been found to suppress the secretion of melatonin twice as much as other light. Be sure to put the phone down and limit screen time 2-3 hours before bed to fall asleep faster.
2. Create a relaxing environment
If you want to be able to wind down and relax, it’s important that the environment is welcoming and relaxing. We suggest minimal clutter and a visually appealing layout with furniture to match.
3. Ease into bedtime
A consistent bedtime routine can help your body know when it’s time for sleep. Setting your internal clock is just as important as setting your alarm clock for the morning. This routine can be as simple as taking a shower at a certain time, reading, or turning on a soothing bedtime playlist to let your body know it’s time to sleep.
4. Pick the perfect pillow
The reason is simple: if the pillow isn't right for your head, you won't fall asleep! Whether it’s too firm or too soft, choosing the right pillow can transform your night. Not only are they important for comfort, pillows play a major role in supporting the intricate structures of your head, neck, and shoulders.
5. Get on a schedule
Research suggests that consistent sleep schedules lead to longer and more restful nights of sleep as it helps to maintain your body’s internal clock. Do your best to go to sleep at the same time, and wake up at the same time, every day. Yes, even on weekends!
6. Use a weighted blanket
Did you know that 43% of adults have attributed stress to sleepless nights? While there’s no magic bullet to cure all of your stress, there are ways to mitigate it- one of those being a weighted blanket. Weighted blankets can help boost serotonin, reduce cortisol which causes stress, and increase the hormone melatonin which helps you to fall asleep.
7. Avoid exercise at night
There’s no denying that exercise is beneficial, but exercising at night can lead to trouble falling asleep due to its stimulatory effects which increase alertness and hormones like epinephrine and adrenaline. Do your best to get your exercise in early in the day.
8. Limit caffeine intake
Caffeine may be your best friend in the morning, but it can be your worst enemy when it comes time to turn in for the night. One study showed that consuming caffeine within 6 hours of bedtime significantly worsened sleep quality because it can stay in your blood for up to 6-8 hours. We’re not asking you to ditch the caffeine entirely, just be more mindful about when you’re consuming it.
9. Have a bed you can’t resist
Roughly one-third of your life will be spent sleeping or attempting to do so, so why not make it the most comfortable experience possible? As the centerpiece of your sleep sanctuary, your mattress deserves some extra thought. Take our Sleep Quiz to find the perfect mattress for you.
10. Read before bed
Relaxing your mind is a great way to fall asleep, and one of the most effective ways to do so is by reading. In fact, studies show that reading before bed significantly improves overall sleep quality. If you really want to experience the benefits, skip the e-books and stick to good old-fashioned paper books. You now know how harmful blue light can be to a good night’s sleep!
11. Avoid the nightcap
Alcohol has a funny way of tricking you into thinking you’re tired, but in reality, it can lead to sleepless or restless nights. According to the National Sleep Foundation, alcohol interrupts your circadian rhythm and even blocks REM sleep. Though alcohol affects everyone differently, it’s best to skip the nightcap for your best shot at a better night’s sleep.
12. Take a warm bath or shower before bed
Is there anything more soothing than a nice warm bath or shower? If you’re having trouble winding down at night, warm water could be exactly what you need. One study showed that a warm bath or shower can actually help you fall asleep 36% faster. That sounds pretty good to us.
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