With such busy schedules and fast paced days, you’d think sleep would come easily. According to the National Sleep Foundation, 45 percent of Americans report their sleep quality as only fair or poor. Women especially are having trouble getting to sleep. Approximately 56 percent of woman have a difficult time getting to sleep more than one night a week.
Sleep shouldn’t have to be a challenge! If you’re having some difficulty catching some ZZZs, we have some tips to help you get deep, restful sleep.
What is your nighttime routine?
Take a moment to reflect on your routine before bed. Are you on your phone? Do you watch tv? Do you take a shower? It’s important to consider what your routine before bed is. Dedicate some time before bed to a relaxing nighttime routine.
Here are some ideas for items to incorporate into your nighttime routine
- Create a relaxing music playlist to play right before bed or as you get ready for bed.
- Aromatherapy! Burn a candle with a soothing and relaxing scent (don’t forget to blow it out), or utilize a diffuser with soothing essential oils such as chamomile, bergamot, or sandalwood. There are also premade blends specifically for sleep.
- Don’t rush through your nighttime beauty routine. Take time to take care of your skin and incorporate the occasional face mask. Give your skin routine extra thought and care.
- Read a book or magazine! Put away your phone or ipad, and pick up something you enjoy and can focus your sole attention on.
- Do what you can to feel squeaky clean! Take a bath or simply wash your feet.
Put that phone down!
Your phone gives off a blue light which communicates to your brain that it is time to wake up. Multiple scientific studies have shown that those who receive more exposure to blue light before sleep had decreased sleep quality.
It’s recommended to place your phone far from your bed or even in the other room. If you have to use your phone before bed, make sure to turn on the nighttime mode. On iphones you can find this by swiping up, and pressing nightshift. It changes the light from blue to yellow.
What you can do during the day
- Don’t overdo it with caffeine during the day, and cut off your consumption early in the day. Experts recommend cutting off caffeine consumption at 2 in the afternoon.
- Exercise! A study conducted by Bellarmine Univeristy and Oregon State University found that 150 minutes of exercise per week significantly improve overall sleep quality. Get in your workouts – whether it’s 5 thirty minute sessions (classes like CxWorx or Sprint are great) or 3 fifty minute sessions (check out BodyPump or BodyStep)
- Avoid eating heavier meals later in the day. Getting closer to bedtime avoid alcoholic beverages and avoid drinking any beverages right before bed.