Are you groggy and tired in the morning? You are probably not getting enough sleep. NOAH has a few tips to help you sneak in more sleep. The Centers for Disease Control and Prevention reports that Americans are in the middle of a sleep loss epidemic. Nearly eight in 10 Americans say they would feel better and more prepared for the day if they had just one more hour of sleep. Just when you thought getting a little extra sleep each night was impossible as you roll out of bed every morning, we at NOAH will share our secrets to better sleep with you that are sure to increase the quality and length of your sleep.
Better sleep tips
Make your dreams come true with 8 hours of quality sleep each night by scheduling it. Add sleep to your to-do list and plan your day around it as you would a meeting or appointment. You wouldn’t miss an important board meeting to binge watch your favorite TV show would you? Be just as strict with your sleep by scheduling sleep and wake times. After a few weeks, they will become part of your regular routine.
How to create a consistent relaxing bedtime routine.
• Hot baths or showers.
• Cozy pajamas.
• Essential oils such as lavender, jasmine, clary sage, ylang ylang, and chamomile.
• Indirect lighting.
• Good books.
• Soothing music.
Mattresses matter. Your bed plays one of the biggest roles in determining how long and how well you sleep. Your bed and your body naturally change over time (they’re both aging!), so if your mattress is seven years or older, replace it. Making this one improvement can unlock nights of blissful sleep. When was the last time you bought a new pillow? If it was more than a year ago, it’s time to go shopping! Your pillows should also be replaced once a year to make sure you are getting proper support for your neck and spine.
It’s tempting to hit the snooze button over and over to squeeze in just a few more minutes, but this hurts you more than it helps you. Rise and shine, break this bad habit and set your alarm for the time you need to get up and move your alarm clock away from your night stand so you aren’t tempted to hit that button in the morning. Trust us, you will get up just fine and your family with thank you for not disrupting their slumber.
Eating and drinking affects your sleep. Try to finish eating 2 hours before you hit the sack to allow time for your body to digest and your whole system to relax. Drink alcohol in the early evening instead of right before bed and keep caffeine beverages part of your morning-only routing. Water is a great alternative in the afternoon and evenings and helps your body stay hydrated. Try adding citrus slices or a handful of berries for taste.
Exercise is important in helping your body feel ready for sleep. A light walk in the evening, yoga or stretching are all great ways to prepare for bedtime. It’s best to complete heavy workouts at least 2 hours before going to bed.
Who doesn’t love a nap? Short naps of 10-30 minutes actually help you gain extra energy during the day and doesn’t disrupt your sleep. Just a 10 minute nap can improve your alertness for up to 2-and-a-half hours if you’re sleep-deprived, up to 4 hours if you are well-rested.
Get cozy! If your bedroom is not a comforting and relaxing place, you’re not going to want to spend a lot of time there. Make sure your mattress is big enough so you can move freely, new enough so it doesn’t cause aches and pains and comfortable enough to support a good night’s sleep.
• Keep it quiet.
• Use a dark window covering.
• Cool down the temperature.
Banish worry and pull the plug. Keep the stress of your work day at work, do not bring home and definitely do not bring it to bed with you. Pull the plug on your electronics before bed. The lighting from these devices actually stimulates your brain while you’re trying to sleep and wakes you up. You can gain control of your worries and anxieties by keeping a journal by your bed. Write down things that you need to follow up on, ideas, and things that are bothering you so you can work through them instead of bringing them to bed with you.
• Work related materials.