Wait until it’s time to sleep

The more time you spend in bed before you sleep, the more your body gets used to being awake in bed.

Spend any time winding down before bed in a “daytime” space like the living room, then heading to bed about 20 minutes before you want to be asleep.

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6 Tips to Build a Better Bedtime Routine

time.com

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If you do decide to catch up on your favorite show, don’t do it on your computer or tablet. 

Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed.

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In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.

Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing you to crash and awaken later in the night. 

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Get enough sleep and keep your sleep cycle regular, even over the weekends. 

Sleeping in to compensate for late Friday or Saturday nights—or sleep-deprived workweeks—is a major cause of insomnia and sleep trouble.

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Decompress from your day

The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.

Set an alarm an hour to two prior to your expected bedtime to remind you to wind down from the day. Do something you truly enjoy and find relaxing.

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Take a warm bath 

A nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep.

One of the best ways to trigger a drop in your body temperature is to raise it two to three hours earlier by taking a warm bath. 

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.

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How to Sleep Better

helpguide.org

Eat Meals Earlier 

Don't eat any heavy foods within two hours of bed time. 

If you get too hungry as bedtime creeps around, there are a few foods that are okay to eat before bed, and can even help you sleep—like bananas, oatmeal, and whole wheat bread, to name a few.

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Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

lifehacker.com

A Restful Environment

Your bedroom should feel like a sleep oasis — stress and distraction-free.

  1. The ideal room is cool and dark. Between 60 and 67 degrees, and the darker the better.
  2. Peace and quiet make for bedroom bliss. 74% of Americans think that quiet is crucial for getting good sleep.
  3. Choose the bedding (and sleep position) that’s best for you. A comfortable mattress is essential for good sleep.
  4. Declutter your bedroom. A messy room could cause sleep disorders.
  5. Pick the perfect pillow. Look for ones that are hypoallergenic.

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How to sleep better: 15 science-backed tips

headspace.com