Sleep is an essential function of the body that helps our brains and bodies function at their best. When you don't get enough sleep you can have a harder time staying healthy, fighting disease and thinking clearly. Have you ever wondered how to sleep better at night naturally? If so, you're in luck, we've compiled a list of ways to sleep better so you can perform at your best each day.
Relaxing nighttime routine.
You may have heard of nighttime routines for children, but a good routine works for babies and adults alike. Implement a routine to help your body know that it's time to wind down for bed. Whether you take some time to meditate, do yoga, journal, read or something else, having a consistent routine will help you settle down for bed. It is helpful to go to bed and wake up at the same time each day as much as possible so your body can know what to expect. Choose times that will allow you to get at least 7-8 hours of sleep each night. The recommended hours of sleep per night vary based on a persons age and unique needs. However, most adults should be getting at least 7 hours of sleep each night.
Focusing on a natural circadian rhythm can be beneficial as well. Avoid the use of artificial lighting from screens and light fixtures in the evenings to help your body return to a natural circadian rhythm. Stop looking at electronic devices at least 30 minutes before bed. Better yet, remove electronic devices from your room so they will not be a temptation or distraction. If that is not possible, silence your notifications so that you will only be notified if you receive communication from certain emergency contacts.
Everything you do each day plays a role in how your body will function overall. Here are some habits to employ on your journey to better sleep. Avoid caffeine and eating large meals directly before bedtime. If you feel hungry, eat a light snack. Find time to exercise during the day. Regular exercise can help you fall asleep more easily at night. It doesn't have to be anything super intense, a simple walk, some yoga or anything that gets your blood pumping will do the trick. Lastly, if you feel the need to take a nap, make it a "power nap". According to the Cleveland Clinic "A power nap that lasts 20 to 30 minutes is usually ideal. It’s long enough to give you all the benefits of sleep without leaving you feeling groggy when you wake up."
One of the most popular ways to ensure great sleep is weighted blankets. They come in a variety of styles and weights to choose from. The general suggestion is to choose a blanket that weighs about 10% of your body weight. If you are not sure about a weighted blanket you may want to try a Minky Couture blanket. While they are not technically weighted, many of our customers who experience anxiety, insomnia and other conditions say our blankets are extremely soothing and comforting for them. Many have also commented that they are the perfect weight, not too heavy or overbearing like some weighted blankets can be.
Keep a sleep journal to help you track all sleep-related information to help you identify patterns and get a more complete view of your sleeping habits. Keep track of what time you go to bed and wake up, how long it takes you to fall asleep, any naps you took throughout the day and more. Find a more detailed list from the Sleep Foundation.
We hope you've enjoyed these tips for sleeping better and that they help you sleep tight!
Sewn with love,
Centers for Disease Control and Prevention. (2017, March 2). CDC - how much sleep do I need? - sleep and sleep disorders. Centers for Disease Control and Prevention. Retrieved July 8, 2022, from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Healthy sleep habits. Sleep Education. (2021, April 2). Retrieved July 7, 2022, from https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
Why do we need sleep? Sleep Foundation. (2022, March 11). Retrieved July 7, 2022, from https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
Tips for better sleep. Change to Chill. (2021, June 25). Retrieved July 8, 2022, from https://www.changetochill.org/better-sleep-tips/