Ten tips for falling asleep & staying asleep 🛌
Sleeping well directly impacts your mental and physical health. Failing to get good quality sleep can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight.
Follow these ten simple tips to help you fall asleep and stay asleep night after night.
1. Increase bright light exposure during the day
Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep.
A study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80 percent. Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.
2. Reduce blue light exposure in the evening
This can be really tough while working from home; however, limiting screen time before bed can be extremely beneficial. As we mentioned, exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.Reduce blue light by:
- Wearing glasses 👓that block blue light can help. Try these Still Standing glasses from Quay (earn up to 7% bitcoin back).
- Downloading apps to block blue light on your laptop or computer.
- Turning off any bright lights 2 hours before heading to bed.
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- Cues your body for bed. The warm light helps you wind down as you read and relax. It softly lulls you to sleep and gradually dims so you can doze off without interruptions.
- The Glow Light also gently wakes you up. It fills the room with soft light for an easy morning rise.
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3. Cut down on caffeine and alcohol ☕
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems even up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
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4. Try to sleep and wake at consistent times
According to the Mayo Clinic, set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. ⏰
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.
5. Take a melatonin supplement 💊
John Hopkins University advises the use of melatonin for occasional insomnia. Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis.
Sleep expert, Luis F. Buenaver, Ph.D., C.B.S.M says people experiencing issues falling asleep should take 1 to 3 milligrams of melatonin two hours before bedtime.
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6. Set your bedroom temperature 🌡️
According to SleepFoundation.org., you should design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees Fahrenheit.
7. Get a comfortable mattress and pillows 🛏️
Sometimes better sleep can be as simple as replacing your pillows and mattress. It's recommended to replace your mattress every ten years. If you're long overdue, check out Lolli's list of sleep partners to find a mattress that fits your sleep style.
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8. Exercise — but not before bed 🏃♀️
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day might be helpful, too.
Shop for fitness & activewear for your workouts here.
9. Reduce daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights; however, you might need to nap late in the day before work to help make up your sleep debt.
10. Meditate
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Still having sleep troubles? 😞
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According to HealthLine, past research has shown that deep pressure stimulation from weighted blankets can help reduce autonomic arousal. This arousal is responsible for the symptoms of anxiety, such as increased heart rate.
Experts recommend using a blanket that weighs approximately 10% of your body weight.
*Disclaimer: These are recommendations and not medical advice. If you're experiencing extreme sleep issues or insomnia, please consult your doctor. Bitcoin back rates are subject to change.