9 Ways to improve sleep
You feel tired but just can’t fall asleep. It feels like ages until you fall asleep. Or you do fall asleep, but wake up in the middle of the night and have a hard time getting back to sleep. You feel like you’re tired and have no energy throughout the day? Your sleep routine can have a massive impact on your everyday life, from your mental to your physical health.
Millions of people are suffering from the damaging effects that their bad sleep routine causes - from several chronic illnesses, depression to heart disease. We feel your struggle, but don't worry, there are ways to improve sleep and start adding some healthy routines to get you a well-deserved rest.
Don't get sleepless about this topic, we show you which small changes in your bedtime routine can help you fall asleep faster and sleep better.
9 Ways to sleep better:
1. Exercise regularly:
Exercise whenever it fits your schedule and mood. Don’t stress about exercising too close to bedtime in fact, that doesn’t have a negative effect on your sleep, it can even increase the sleep quality.
2. Create a bedtime routine
Try to do the same things every time you go to bed in order to create a healthy routine, find what that fits you best and stick to it. Your brain will then associate this routine with going to bed, which will help it to calm down.
3. Set a sleep schedule:
Go to bed and wake up at the same time every day (including weekends, as much as possible) is crucial to set your internal clock. This consistency leads to a better quality of sleep.
4. Be aware of caffeine, alcohol, cigarettes and heavy meals:
The effects of caffeine drinks like coffee, some teas or energy drink can last for hours in your body. Try to avoid caffeine after noon and avoid alcohol, cigarettes and heavy meals in the evening. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. Try a light snack 45 min before sleeping if you’re still hungry.
5. Write a to-do list:
Worrying about all the tasks you have to do tomorrow can stress you out and keep you awake. Write yourself a to-do list for the next day to keep your mind clear through the night.
6. Find your internal clock:
Your body associates the dark with sleeping time and gets awake with bright light. Try to get rid of any bright light in your bedroom (no phones, laptops or TVs) and very important don’t let your lamps on while you try to sleep. Make your bedroom as dark as possible and as soon as you wake up let the bright morning sun into your room. That tells your inner clock it’s time to wake up and start your day.
7. Stay cool and warm your feet:
Sounds strange but keeping your bedroom cool can help. When you’re tired, your body temperature falls. This causes a release of melatonin, a hormone that makes it easier to fall and stay asleep. On the other hand, or should we say feet, the warmer your feet, the faster you fall asleep. Swiss researchers found out that blood vessels in the warm skin dilate to cool you down, that tells your brain it’s time to sleep. An easy way to sleep better is to keep your bedroom window open and wear socks.
8. Figure out what relaxes you:
Figure out what relaxes you and do it regularly. Take your time before bed for that one thing that calms you down. Help yourself with aromatherapy, have some tea, sketch, read a book or have a nice bath. The most important thing is to quiet your mind, so leave your work outside the bedroom and even your electronic devices. That helps you to reduce side glances at your screens.
A study in 2015 found out that smelling lavender and neroli scents as part of a sleep routine improved the sleep quality of postmenopausal women. Add one drop from our Lavender essential oil or Neroli essential oil on a cotton ball and put it inside your pillow; or add a few drops to your diffuser and leave it on for just a couple of hours into your sleep. You can also try our relaxing Bedtime Mist (made with Lavender, German Blue Chamomile, Bergamot, Ylang Ylang essential oils and Lavender Floral water) to mist around your face & body. An easy and safe way to introduce essential oils into your daily routines without too much hassle. Take it along during your travels so you don’t miss a good night's sleep again!
9. Avoid naps:
If you find yourself laying around awake for a long time at night, try to avoid naps. Try short powernaps instead if you feel like you can’t make it through the day
Changing small habits before going to bed can change your sleep quality positively. So, why don’t you try out a few from our ways to sleep better tips and let us know how it helped you improved your bedtime routine.
Goodnight and sleep tight!