Sleep is a core part of everyone’s health. But are you getting enough? If you wake up feeling groggy, chances are you’re not getting quality sleep. Nearly eight in 10 Americans believe they would be more prepared for the day and would feel better if they got just one more hour of sleep.
Thankfully, there are techniques that can help you get some extra shut eye. By incorporating the tips we’ve outline below, you can create healthy sleep habits. When we are getting adequate sleep, we’re improving our cognitive function, cardiovascular health and our personal performance.
Be on your way to a better night’s rest with these tips and tricks:
- Try aromatherapy oils: Essential oils can help calm the mind and put you in a state of relaxation. The scent of lavender is known for its sleep benefits. Spray your pillow or diffuse oils as you are getting ready for bed.
- Stretch and exercise the neck before bed: Strengthening your neck with certain exercises can be helpful in preventing pain, so you can fall asleep easier and wake up feeling better.
- Create the ultimate sleep environment: Make your room a sleep oasis by incorporating pieces that calm you; light colors, comfortable bedding, and quality sleep products. Think cool, dark, and quiet when putting together your space.
- Listen to soothing music: Turn on a sleep inspired playlist that lasts 30-45 minutes. Soothing tunes will drown out noises from neighbors or the outdoors.
- Minimize any disruptions: Cover electronic screens, use a sleep mask, or purchase heavy shades or curtains to keep distracting lights out.
- Establish consistent sleep and wake routines: Sticking to a regular routine, even on the weekends, helps the body unwind and wake up naturally.
- Take a warm bath or shower: Relax tense muscles and unwind before bed. Also, stepping into a cool room after a warm shower helps decrease body temperatures, which triggers a tranquil, drowsy feeling.
- Put electronics away: Laptops, smartphones, TVs, or tablets should be powered down and put away (outside of the bedroom!) 45-60 minutes before bedtime. The bright lights of these screens triggers our brains to wake up, making it difficult to fall asleep.
- Get up after 20 minutes: If you are still awake, tossing and turning, after 20 minutes, get out of bed and try a relaxing activity. Listen to calming music, make a cup of caffeine-free tea, or read a book.
- Be mindful of what you eat and drink: Avoid heavy or large meals 2 to 3 hours before bedtime. Feeling full can cause discomfort and indigestion, keeping you awake. Be sure to limit alcohol and caffeine intake as well.
Visit your local Relax The Back location to speak with one of our trained specialists who can provide more ideas for improving your sleep environment. They will work with you one-on-one to you find the mattress, pillow, bed wedge, or mattress topper that fits your needs so you can sleep better and live better.