Everyone has heard it before: “Get eight hours of Sleep every night, nine to ten hours if you’re a woman.” Even so, most of us end up running on five to six hours a night. Whether we stay up late studying, scrolling on TikTok, or just can’t settle in for the night, it seems like something is always getting in the way of a full 8 hours of beauty rest.
Though it is a challenge, getting the right amount of sleep is game changing for energy, cognitive ability, and overall daily experiences. So, if you fall into the category of people who struggle with sleeping enough, here are the best tips and tricks for winding down and getting plenty of quality sleep.
1. Create a nighttime routine you enjoy.
What we do before we go to bed can have a major impact on the quality and length of sleep. You may notice that when you shower, do your skincare, and get into a cute pj set, you sleep way better. So, if you intentionally wind down an hour before bed and follow a consistent routine, your body will naturally get itself ready for bed. You could have a cup of tea, do a face mask, stretch, or read a book. Not only will this make it easier for you to fall asleep, but it will help build healthier habits as well.
2. Stay off your phone.
This one is very controversial and challenging, but it is an important tip to consider. Our phones emit blue lights that inadvertently keep our attention and keep us awake even when we are exhausted. The content we consume on our phones can also wind us up without us even being aware. So, try swapping out your late night scroll with reading or journaling. Journaling especially can help you unload a day’s worth of stressors and ultimately allow you to relax more.
3. Plan out tomorrow.
Often times, anxious thinkers can get stuck thinking about what they already need to do tomorrow. This is incredibly annoying while lying in bed with your eyes closed trying to fall asleep. By writing a to-do list and planning out your schedule for the next day, you can reassure yourself that you have all of your bases covered. This can also allow you to plan when to head to bed and when to wake up, ensuring you get plenty of rest.
4. Go to bed and wake up at the same time every day.
Okay, so every day may be a little exaggerated, but if you can go to bed around the same time every night, it will help you wake up easier in the morning. This is a way we can train our body to get plenty of sleep and naturally relax or wake itself up. This is also great for regulating your body, including hormones and emotions.
5. Stay active.
Sometimes, bedtime rolls around but it seems that you still have way too much energy to fall asleep. This is likely because you didn’t expend enough energy during the day. Even by taking 15 minutes to walk, stretch, or do some yoga, you can use up extra energy and allow yourself to sleep peacefully. The more consistently you stay moving, the more likely your body is to be ready for bed every night.