We need beauty sleep! And not only to stay beautiful but also to stay healthy. However, getting at least eight hours of sleep every night is often easier said than done, especially in today’s day and age. We spend so much time glued to the screens of our devices and struggle to fall asleep once night arrives. However, there’s hope, even for the messiest sleepers amongst us (it’s me, hi!). So if you want to improve the quality of your sleeping schedule, here are some tips you should follow.
Establish a Regular Sleep Schedule
One of the most significant things that you can do to improve the quality of your sleep is to establish a regular sleeping schedule. We as humans just need routines, and it’s no different when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. If that doesn’t sound too appealing to you, try to wake up at least in a similar time frame. For example, if you wake up around 7 AM during the weekdays, don’t wake up past 9 AM on weekends. This helps regulate your body’s natural sleep-wake cycle and can make it easier to fall asleep and wake up naturally.
Follow a Relaxing Bedtime Routine
Who doesn’t love a good pampering routine before bed? By creating a calming and relaxing bedtime routine, you can help your mind and body unwind after a stressful day and signal that it’s time to get ready for sleep. This could include taking a warm bath, reading a book, or meditating. Avoid activities that are stimulating or stressful, such as working on your computer or watching TV. And to all of my fellow true crime junkies out there — serial killer podcasts aren’t a good option either.
Create the Right Environment
The environment you sleep in is crucial for the quality of your sleep schedule. Keep your bedroom cool, quiet, and dark, and invest in a comfortable mattress and pillows. If you live in a noisy area or have trouble sleeping through noise, consider using earplugs or a white noise machine. You can also try out night lights or sleeping masks if you can’t fall asleep due to lighting conditions.
Get Plenty of Natural Light
I’ve already mentioned that the screens of our devices can make it harder for us to fall asleep. That’s because blue light messes with our melatonin levels. However, exposure to natural light during the day can help regulate your body’s sleep-wake cycle and make it easier to fall asleep at night. Get outside and soak up some good old vitamin D for at least 30 minutes daily. But don’t forget to apply sunscreen! If you don’t live in a sunny area, consider using a light therapy box.
Exercise Regularly
How can you expect to sleep tight like a baby if you don’t get any exercise in? I’m not saying that you should hit the gym three times a day and torture yourself on the treadmill. However, simply increasing the number of your daily steps can have a huge positive impact on the quality of your sleep. We are designed to be active beings, and you can’t expect to feel tired at the end of your day if all you did was sit at your computer and work from home.
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