Ever wonder what it would be like to wake up like Cinderella in the morning? That refreshed, alert feeling seems like something from the movies we roll our eyes at, doubting that someone can look that good waking up. Although disheveled hair is unavoidable and a rosy glow is unlikely, a better night’s sleep is definitely within reach.
It looks like Sleeping Beauty was on to something. A peaceful rest is the foundation for good health and a happier frame of mind. The reason for bad sleep can range anywhere from a stress-filled day or lounging too much, to an inconsistent sleep schedule or a cluttered room. 73% of Americans said a dark bedroom is important to getting a better night’s sleep, according to the National Sleep Foundation. Something as simple as purchasing curtains can make all the difference.
Nowadays, there’s more technology and remedies available to us that completely transform how we feel and approach the day. Here’s some of those tips and tricks to rest easy.
RESERVE BED FOR SLEEP
Allocate your space. Don’t let a day’s work follow you to bed. Your office space is for work, and your bedroom is for sleep and relaxation. If we begin to associate work with our bed, it can make it harder to drift off.
Chamomile tea supports a healthy sleep cycle. It’s believed to have qualities that interact with brain receptors that help with the sleep-wake transition, according to Johns Hopkins Medicine. And it also doesn’t have caffeine, unlike green tea and Earl Grey.
Melatonin is a hormone naturally released in the brain four hours before we feel a sense of sleepiness, according to Johns Hopkins. A light melatonin supplement can trigger sleepiness if we need that extra push.
Unfortunately, falling into bed isn’t the light switch off from a stressful day. Our inner to-do list can keep our minds racing at night, so find a way to de-stress before your head hits the pillow. Meditation helps lower heart rate, according to Harvard Medical School. Instead of reaching for a TV remote, try deep breathing or meditation to let your mind settle. Phone apps like Headspace guide us to focus on the present, allowing our minds to doze off and our bodies to follow.
INVEST IN A SLEEP MACHINE
Are you a light sleeper? Drown out distractions with a white noise machine, reducing the difference between background sounds and peak noises like a cabinet slamming. White noise machines like the Big Red Rooster on Amazon offer ambient sounds, including ocean, rain and white noise, that mask disruptions. A fan or air purifier works just as well, both a consistent, soothing backdrop throughout the night, according to the National Sleep Foundation.
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