Habits for Healthy Sleep

Tossing and turning. Blankets on. Then off. And on again. Why can’t you sleep? From the stresses of the day to poor diet, we experience insomnia for a variety of reasons. The important thing is knowing how to cope with it in order to have a restful night’s sleep. Fortunately, there are a few simple habits to get into so you can saw logs instead of counting sheep.

Most of us are guilty of interrupting a healthy sleep routine. Maybe you spent time at a neighbor's bonfire or stayed out late for a weekend concert, suddenly pushing bedtime to 1 a.m. instead of your normal 10:30 p.m. Then you wake up late the following morning. This is horrible for our bodies. If insomnia frequently comes knocking, trying sticking as close to a schedule as possible. Define your bedtime and wake up, and make it the same everyday—even weekends. Your body will adjust to states of energy and rest for each day, and you’ll be guaranteeing yourself a set number of hours of shuteye (eight, ideally).

When approaching your ideal sleep time, limit anything that’s overly stimulating, from activities to what you ingest. This means television, computers, tablets and cell phones should all be off limits, as they increase both eye strain and brain stimulation. If screen time is absolutely necessary, be sure to activate the blue light filter on the device.

Flip through a magazine or use the 30-60 minutes before bed to relax. One idea is to use the time for a nightly beauty regimen, complete with a soak in the tub or moisturizing facial.

Just as important, try to avoid snacking and put the caffeinated soda back in the fridge in favor of water. These give your body fuel and will make sleep difficult (and increase bathroom trips).

You might not put too much thought into it, but the bedroom should be a peaceful oasis. Similarly, you should limit your time there to only restful and intimate activities, rather than watching TV or talking on the phone.

Create a dream-worthy escape by making a few simple aesthetic changes to the room. The most obvious update, if it’s feasible, is to invest in a comfortable and high-quality mattress. The right mattress for your body (firm, ultra soft, contoured, etc.) can have tremendous impacts on sleep quality. Dress the bed with lightweight sheets and blankets to avoid overheating, and put some love into the ambiance. Blackout curtains will keep the bedroom nice and dark, creating an optimal sleep space, and putting the ceiling fan on a medium setting will keep it cool. Dim the lights just before bed to tell your mind to wind down.