Are you getting enough sleep? You may think that you don’t need the recommended seven to nine hours of sleep per night. You might even believe you can function on less.
After all, who hasn’t pulled a few all-nighters back in the day?
But the truth is, sleep is hugely important not only for your brain function but for cell regeneration, as well. And according to a 2016 study conducted by the Centers for Disease Control and Prevention, a third of U.S. adults don't get enough sleep on a daily basis.
Sleep is important for looking and feeling healthier and younger, too. It has been reported that healthy adults who get the recommended hours of sleep per night have more moisturized skin, as skin cells regenerate more rapidly at night.
So let’s talk about some ways to optimize your sleep habits so you can sleep well, look well, and most importantly, be well.
Making a Routine is Key
Making sure you have a tried-and-true bedtime regimen is critical if you’re trying to learn how to sleep better at night naturally. Not only does it help you stay organized in your life, but your brain benefits from being on a routine as well.
One of the best ways to improve sleep is to have a set schedule. This means:
- Brushing/flossing before bed
- Powering down devices like TVs, phones, and laptops
- Going to bed at the same time every night
- Creating a designated and comfortable sleeping area in your home
- Watching what you eat and drink before you go to bed (avoid sugary desserts, caffeine, etc.)
While you wind down, also keep in mind that alcohol and caffeine should be avoided in the evening as these things can also keep you awake.
Technology is Your Friend
One option for improving your sleep hygiene and falling asleep faster is to incorporate fun tech tools into your bedtime routine.
For instance, you can get high-quality speakers to play soothing music while you fall asleep — something that has been shown to improve sleep quality in lab settings.
Playing soft, gentle music or ambient sounds — such as ocean waves crashing ashore, rain pattering against windows, or a fireplace crackling happily — can help you relax enough to convince your body it’s time to sleep.
Something else you can think about investing in is a quality sleep tracker. Wearable devices like Fitbit watches and Apple Watches provide important data you can use to your advantage.
These devices will show you how long you’re in deep sleep, how long it takes you to fall asleep, and your average heart rate during the night.
For instance, if you see that you wake up every night to go to the bathroom, you can use that knowledge to prevent that late-night run to the toilet by not drinking any fluids before bedtime or using the bathroom right before you head to bed.
Get Comfy
For some, the hardest part of sleep is getting there. One of the most important aspects of a healthy bedtime routine is creating a comfortable sleeping space.
Get dark or blackout curtains; invest in cozy, soft sheets and warm blankets; and keep room temperature on the cooler side. These are all ways to guarantee you can get the beauty rest you need.
Another thing you can do to vastly improve comfort and increase cognitive function during your waking hours is to invest in the right kind of loungewear and activewear.
Clothing items like compression socks can especially help you rest and recover because stimulating the feet is good for your brain. Wearing these kinds of socks to bed can also improve your comfort level, and help you get a good night’s sleep.
Try Tucketts for Sleeping
If you run cold while you sleep, but also like the sensation of free toes — our knee-high socks and leg warmers are the perfect way to get more restful sleep.
The comfortable and breathable fabric warms you up on a cold winter’s night, while also giving your toes freedom to roam.
When your feet are warm (but not too warm), you’ll drift off to sleep quickly and stay asleep throughout the night.
The best part? If you do happen to have to get up in the middle of the night the grips on the bottom of the sock will make sure you don’t slip on your way to the bathroom!
Ready to Get Cozy?
There are many things that keep us from getting the rest we need. But when you take the time to unwind and get comfortable, you’ll be ready for a great night’s sleep.
Now that you know some useful strategies for getting — and staying — asleep, a night of full rest is just around the corner.
Grab your blanket, turn out the light, and get ready to count sheep.
