Tired of waking up still tired, but not being able to sleep at night? It happens to the best of us, especially these days. Beyond leaving you yawning the next day, a lack of sleep can impact your overall health, including increased anxiety and a lack of productivity. The upside? There are things we can do to help.
These tweaks to your bedtime routine could help you sleep more soundly so you get the quality rest you need:
- Block out the blue light- You’ve probably heard this one before, but it’s best to unplug from devices at least two hours before bed to reduce your exposure to blue light so your brain can properly wind down. Bright and blue light affects melatonin, the so-called sleepiness hormone, so try to make your bedroom a tech-free space with soft lighting. That means no more late-night scrolling, but it could get you the deep sleep you need.
- Try soft scents and aromatherapy- Use your oil diffuser or light a candle as part of your wind down routine. Lavender is a scent that’s known to be a calming scent, but if it’s not your thing, clary sage, rose and chamomile are supposed to help you relax and sleep, too.
- Get busy before bed- One of the more fun and fast-acting ways to fall asleep is sex. The big O releases the hormone oxytocin - which counteracts stress - as well as serotonin - which helps stabilize your body and mind throughout the sleep cycle so you reach a deeper sleep, hopefully. And if you don’t have a partner around, you can take care of business all by yourself.
- Start a soothing skin care routine- Self-care can be a good way to relax and get your body and mind ready for rest. You can wash the day away while massaging your skin to promote better blood flow and create a sense of calm. Not only will you be getting into the sleep zone, your skin will be glowing, too.
- Make time for meditation- Before you roll your eyes, give this relaxation technique a chance. It can be as simple as some intentional breathing and doing it before bed can help reduce insomnia and sleep issues by creating an overall sense of calm and before you know it, you might just nod off.