Along with a healthy diet and frequent exercise, a good night’s sleep is about as close as we can get to a real-life fountain of youth. For it to be as vital to our well-being as it is, though, sleep doesn’t always come easily. The majority of adults will experience sleep issues at some point in their lives, but fortunately there are steps that you can take to set yourself up for sleep success.
Before hitting the hay, incorporate the following habits into your nightly routine to set the stage for a tranquil and restorative sleep.
Prepare Your Body
- Dim the lighting. While having plenty of light helps you to perk up and stay awake, it can keep your body from settling down when you’re ready to do so. An hour or more before you’re ready to turn in, reduce your exposure to bright lights — including phone, computer, tablet, and television screens — as best you can.
- Shift to a lower gear. Exercise and other high-intensity, physical activities are more appropriate for earlier in the day, as they can actually act as deterrents to sleep. In the evening, opt for lower-energy diversions instead: reading, journaling, letter-writing, and the like.
- Munch on something manageable.If you have a hankering for a snack after dinner, be careful not to overdo it. Eat or drink a modest portion, and steer clear of sugary, caffeinated foods and beverages. Find something small, soothing, and satisfying.
- Seek out sleep-inducing scents. For centuries, people have used lavender as a natural sleep aid. Consider purchasing a lavender plant for your bedroom or introducing a lavender oil diffuser to your space. Look for other fragrances that have been proven to enhance sleep.
- Loosen up a bit — literally. Before climbing into bed, do some stretching to relieve the tightness after a long workday. Massage your feet, hands, ankles, and wrists to relax yourself.
- Turn up your internal temp. Enjoy a hot shower; slip on those wool socks; get cozy under warm covers. Do what you can to increase your internal temp, as this helps to make the eyelids heavier.
- Nestle comfortably. If you find that you sleep more soundly in a certain position, get into that position as soon as you crawl into bed. Avoid settling in such a way that magnifies any discomforts you have.
- Address any aches. Stretching and massaging may help with this, but if your pain demands more attention, consider applying things like heating pads or ice packs. With the guidance and supervision of your doctor, safely incorporate pain relievers. Even better, work with your physician to pinpoint the source of your discomfort so that you can remedy it more effectively.
- Secure your sleep sanctuary. Ensure that wherever you sleep is free of any unwanted distractions. If you’re unable to escape the noise of your neighborhood, add a box fan or a noise machine to the mix to minimize the din.
Ready Your Mind
- Hang your worries on the bedpost. As you lie down to sleep, put aside any lingering anxieties from the day. Do not fret over what tomorrow might bring, lest tomorrow’s concerns rob you of tonight’s good rest.
- Still your mind. As you surrender your worries, focus also on cutting out the other “noise” from your thoughts. Home in on your breathing; imagine a tranquil scene; feel the coolness and softness of the covers underneath you.
- Wind down, mentally. This goes hand in hand with the previous point. Before hitting the hay, engage in some mundane task that helps your brain to deprogram after facing the complex demands of the day.
- Play muted music. It’s not just for infants. If you struggle to sleep in silence, put on a pleasant, soothing melody to help you drift off.
- Stick to a consistent routine. As best you can, remain on a steady sleep schedule. Of course, having to juggle your kids’ needs, home projects, and catch-up assignments from work can make this difficult, but as you’re able each night, go through as many of the same motions as possible.
Sleep is irreplaceable — although we don’t always treat it as such. In the upcoming year, make good sleep one of your greatest goals. Your body and your mind will thank you!
