A good night’s sleep can be a tough thing to accomplish, especially as we age. Try these 10 tips to help you achieve more sleep, but most importantly, deeper and more restful sleep.
- Lavender Bath Melts
- Blue Light Blockers
- Cool Gel Pillow
- Insight Timer App
- Exercising for Better Sleep
- Ways to Create a Relaxing Bedroom
- Melatonin Supplement
- 20 Benefits of Weighted Blanket Therapy
1. Lavender Oil
Lavender essential oil has major calming properties. Add some relaxing lavender bath melts to your bedtime routine or diffuse lavender in your bedroom as you settle down for the night. This diffuser is one of our favorites.
2. Avoid Your Tech
Using your phone, tablet or TV before bed might feel like its helping you settle down for the night, but studies show that its really doing the opposite. Avoid looking at screens for at least 60 minutes before bed. Take it a step further by avoiding blue light that causes eye strain and trouble sleeping all day by using blue light blocking screen protectors!
3. Regulate Your Body Temperature
Your body can’t slip into deep sleep until it has dropped at least one degree. This pillow features a cooling pad to keep you comfortable all night and promote deeper sleep.
4. Stick to a Routine
Our bodies respond best to routine. Go to bed and wake up around the same time every day, this will help your body naturally know when to fall asleep and maximize your sleep. Try performing the same, calming habit around bedtime to help your body prepare for sleep. Apps like Insight have free meditations specifically designed for better sleep.
5. Burn Off Energy
We wake up every morning with energy to get us through the day, the less we use, the harder it will be to get to sleep. Exercising sometime during the day (not right before bed) can cut the time it takes you to fall asleep in half.
6. Create an Ideal Environment
Turn your bedroom into an oasis. Don’t do work or daytime activities in bed, make sure it is a special place for you to end your day. Surround yourself with things that make you feel calm and comfortable as you drift into deep sleep.
Melatonin is the hormone our bodies naturally make to regulate our sleep schedules. Taking a melatonin supplement can make it easier to fall asleep and stay asleep.
8. Use a Weighted Blanket
Stress, anxiety and restlessness are some of the top sleep disruptions. The pressure of a weighed blanket has been reported to promote feelings of comfort and increase quality of sleep. See some of our favorite weighted blankets from our last post here.
9. Minimize Snorning
Individuals who snore often feel less well rested (and so do their partners). Using this mask to reduce snoring not only minimizes sound disruption throughout the night, but also allows for better oxygen consumption, creating more comfortable sleep all night and improved health overall.
10. Make Yourself Comfortable
The amount of individuals who don’t find their bed comfortable is alarming. Make yourself as cozy as possible with blankets and pillows you love. Invest in a comfy mattress you love, or try using a mattress topper that keeps you cool and comfortable.