It's a known fact that many of us do not get enough good quality shut eye. Here are our tips for improving your habits in order to get a better sleep.
1) Earlier Bedtime
An earlier bedtime is an obvious solution to getting more hours into your sleep routine, plus you won't be hitting snooze as often in the morning. A new sleep schedule takes time to adjust to, but is necessary if you aren't getting the recommended minimum of 6 hours. The dangers associated with lack of sleep are many (including heart diseases and stroke.) If you don't think you can adjust to an earlier bedtime, then consider waking up later (some people simply are night owls, and that is often difficult to change.)
2) Tidy Up
A mess free life, both mentally and physically, can effect your sleep pattern. Keeping your sleeping quarters free of distracting objects like electronics and paperwork can drastically improve how well you sleep at night. The key is to remove any distracting items from your bedroom, keeping it a tranquil environment used just for rest. This year you owe it to yourself to downsize and de-clutter your personal space. Need some inspiration? Try watching Tidying Up with Marie Kondo.
3) Screen Time
Everyone says you should be off your phone for at least 30 minutes before you plan to fall asleep. That includes television, laptops and yes, Netflix. Electronics produce a blue light that decreases our bodies natural sleep hormone, melatonin - not to mention, the constant buzzing of your phone all night doesn't help. We suggest leaving your phone in another room overnight or turning it off before you plan to get into bed.
4) Caffeine Intake
As hard as it is to hear, in order for a better sleep you need to cut back on the caffeine. They say to not drink caffeine before bed, but what does that really mean? Many articles say that your last cup of coffee should be around 2pm or at least 6 hours before to fall asleep, if you want to ensure the effects of caffeine have worn off completely. Of course everyone is different and how individuals respond to the effects of caffeine is going to vary, but this year we're going to try our hardest to resist that after dinner pick me up. Don't forget, many other things contain caffeine, such as teas, sodas, and the sneakiest one... chocolate.
5) Get the right gear
You don't need the most expensive mattresses, bedding and sleepwear in the world to get a good night's sleep, but investing in quality products that are suited to you are more often than not going to improve your quality of sleep. A good quality mattress and pillow are key, and we suggest natural bedding, made of cotton or linen. Good blackout curtains will improve sleep during summer months when the sun rises very early, and of course nice sleepwear makes bedtime better. It's the one article of clothing you'll spend most your life in, so why not make sure it is ethically made, from high quality materials and natural fibers?