Sleep Like a Champion: 5 Science-Backed Ways To Get a Full Night’s Rest
Quality sleep is essential for overall health, but sometimes getting a decent night’s sleep is elusive. This five-part bedtime routine can help you sleep better.
Set a Bedtime Alarm
Most of us set a morning alarm to help wake up and get our day started, but you could also set at an alarm to remind you to wind down before bed. Setting a bedtime alarm can help you to get off electronics, stop streaming, swiping, and doomscrolling.
Prep for Tomorrow
If you ever find yourself making lists in your head about things you need to get done in the morning, write them down. Doing that allows you to drift off into dreamland without the burden of trying to remember tasks, meetings, and events.
Address Stress
While this may be easier said than done, scientists have discovered that practicing mindfulness may help reduce anxiety and depression. Fewer worries and can help you catch a few more winks. You can try using guided meditation apps like Headspace or other ones that are free. This involves using your device which we already said to put away, but once your meditation app is on, you can put your phone in a drawer of your bed stand and close your eyes.
Cool Down Your Room
Sleep experts say that the optimal temperature for sleep is between 60 and 67 degrees. However, if you share a bed with someone, you may have to negotiate the room temperature so that both of you are comfortable and cozy.
Wind Down and Drift Off
Cut off the TV and the lights to help you drift off. Try the 4-7-8 breathing exercise, experts at the Cleveland Clinic recommend. This practice has ancient roots in yoga and was popularized by Andrew Weil, MD, an integrative medicine specialist.
- Inhale through your nose for four counts.
- Hold your breath for seven counts.
- Exhale through your mouth for eight counts.
If you’re still struggling to get a good night’s sleep or feel like you aren’t getting quality rest, it may be something else going on, like sleep apnea, and you might want to seek out a sleep expert.