Good Morning Beautiful: 6 Things To Sleep Better At Night
If your counting sheep method just isn't cutting it any longer, there is a method to the madness of finding some solid zzz's. We all need our sleep in order to function the next day with our busy lives, but sometimes we forget about the fundamentals that will rescue us from sleep deprivation! Check out these six simple tips below to help send you smooth sailing into dreamland.
1. Indulge in a hot bath - Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m. When you soak in a hot tub, your temperature rises—and the rapid cool-down period immediately afterward relaxes you. Two hours before bed, soak in the tub for 20 or 30 minute. Add a bath bomb to up the relaxation and rest your bones!
2. Lighting is key - Set the sleepy mood by making your home a dimly lit lair. Cozy things up with a dimmer switch and avoid bright lights especially on your phone or computer. Late in the evening, your body releases melatonin, which makes you sleepy—but only if it receives the right cues from your environment.
3. Outfit prep - Lay out your outfit the night before to ease up on any wardrobe brain browsing as you lay your head to rest. Preparing your look early will be one more thing to check off the nightly to-do. In addition, set out your PJ's / nightie to help your body recognize that bedtime is imminent by setting routines and repeating them every night.
4. Eliminate screen time - This is a big one. You may find it relaxing to catch up on correspondence with friends just before turning in for the night, but the practice could increase the amount of time you toss and turn. Lit screens are stimulating for the brain and will wake you up instead of shut you down. Instead of checking emails or social media, begin slowing down your brain by doing something calming, like reading in a comfy chair.
5. Limit food and drinks - A large meal or spicy snack too close to bedtime can leave your digestive system working overtime while the rest of your body lies awake. And alcohol may make you drowsy, but it will disrupt your sleep patterns later in the night and keep you from getting the deep, restorative REM sleep you need to feel refreshed. Be careful what you wish for!
6. Listen to nature sounds - An evening soundtrack can be pleasing to the mind. Think of it like stepping into your own bedside spa and creating a relaxing atmosphere to sink deep into. Try mellow playlists that induce a dreamy vibe!