Did you know that in the month of June, we will see the longest daylight hours of the year? It will be great to enjoy being outside even longer without it getting dark out. But let’s not forget that we still need to get good quality sleep. Here are some tips to help you get your best rest ever.
Your Bedtime Routine needs a make over
The key to better sleep is having a consistent bedtime routine. A new routine may help you fall asleep faster and wake up feeling rested and refreshed. Nothing good comes easy, as they say. The same goes for adopting a new sleep routine. Try this 3 week pre-bed plan idea from health.com, and start each week with just 3 essential changes and soon you will be getting 5 star snoozing!
WEEK 1 – Set new Sleep Ground Rules
- Write down your bed time everyday in the calendar. This way it helps you to view ‘sleep’ as being just as important as any other appointment in your planner. You can even set a reminder alert on your phone for an hour before bedtime.
- Don’t do any additional activities in bed. Only allow sleep and sex to be allowed in your bed. This way you are not associating your bed with anything that promotes wakefulness. From now on, you should take all other activities to a different room.
- Power down and stop using any gadgets with screens (TV included) at least a half hour before bed. The blue light emitted by screens is particularly sleep-disrupting.
WEEK 2 – Set up your Sleep Sanctuary
- Avoid using bright lights an hour or so before bed. Light signals the body that it should be in an alert state, so turn on a dim lamp only.
- Be sure to have an organized, clean and neat bedroom each night. It helps to relax the mind in preparation for sleep.
- Your bedroom should be on the cool side each night for optimal sleep, so keep the temperature between 60 and 67 degrees, per the National Sleep Foundation.
WEEK 3 – Add in some snooze-inducing moves
- Have a consistent before-bed ritual.Maybe you change into pajamas, brush your teeth and meditate for a few minutes. Or you could take a bath, have a cup of tea and do a few relaxing stretches. Whatever you choose to do, be sure you follow the same steps in order every night. This may seem strange, but over time, having a ritual will help signal sleepiness to both mind and body.
- Pick the right bedtime story to read an hour or more before bed. Test out different reading material (not in the bedroom) to see what makes you the sleepiest.
- Once you get into bed, don’t try to force your mind to turn off as this can make you feel more awake. Instead, run through a task you love to perform, thinking about each step like counting sheep. Some have used a recipe or planting a flower. Others have found it helpful to go through a list of things and people you are thankful for. You will fall asleep before the mind task is complete.
This article is written by Cynthia Joy Maurice. Cynthia is a Life Design & Holistic Wellness Specialist. For your convenience she provides consultations and services at 4 locations in the Myrtle Beach, SC area; as well as in the comfort of your home or online. To contact Cynthia, please call 843-465-7138 or email her at firstname.lastname@example.org