Comfy bedding is just the half of it! Read on for our top 7 tips for catching more (and better) Zzzz’s.
It’s 10:57 and you’ve been lying in bed trying to drift off for over an hour. After getting up, drinking a warm milk & honey night cap, you’re finally dozing off only to hear the neighbor’s dog barking. UGH.
You know those nights, and though you may not be well-rested, you can use those sleepless tosses & turns as motivation to try out the tips below for more restful sleep from here on out. Let’s cozy up and dive into the tips, shall we?
Sleep Tip 1. Cut The Caffeine!
We know, we know, you’ve heard this one a MILLION times. But, it’s for good reason. Luckily you don’t have to nix your caffeine habit permanently, just for the afternoon! Our rule of thumb is that you quit java 8+ hours before bedtime. Though it may be tempting to reach for decaf, we recommend avoiding it – it can still pack a small caffeine buzz.
Sleep Tip 2. Make your own haven
Quick! Off the top of your head, what are 5 quick changes you can make now to make your bedroom the relaxed and cozy haven it’s meant to be. Don’t worry if you can’t come up with anything – we have a few ideas to get you started:
- Diffusers, candles, maybe a wax melter or linen spray. Is anyone team warm vanilla sugar still?
- High-quality bedding
- Trust us, it makes all the difference. We recommend LOTS of pillows and a Winter weight duvet insert, major loft! Not only does it look fluffy and wonderful, but the hygge-factor is strong!
- Treat yourself to a fuzzy, cushy new blanket in your favorite color. It will bring you joy and comfort, putting you in the right headspace for a night of rest.
- Layers on layers of linen
- Have you tried our Endure Down Blanket – Trade Partners, login to purchase now.
- Curate your favorites – paint the walls your favorite colors, adorn the shelves with art and books, make sure to have various light sources. Nothing says cozy like a lamp!
- Keep it dark
- Save the light for the a.m. We don’t care if you have to use a sleep mask, blackout curtains, or build a pillow fort to keep the sunshine out of your eyes, it’s invaluable to protect your circadian rhythm (see tip #7!)
- If you need more tips, check out this article from SUCCESS.
We’re trying to say that it’s important to create a space you absolutely love. You’ll be more relaxed in a personal haven. Share in the comments if you have additional ideas or if you’ve implemented some of these tips. Even better? Make sure to share and mention us on social media.
Sleep Tip 3. Turn bedtime into TEA TIME!
Indulge in a nightly cup of tea. Chamomile tea is a sleep inducer and valerian root tea is known for decreasing stress and anxiety. Get brewing!
Sleep Tip 4. Just Breathe
Lie down, close your eyes, and deeply inhale for 5 seconds. Pause. Exhale for 5 seconds. Repeat for a few rounds and you’ll soon be in dreamland. You don’t need to be a certified yoga instructor to reap the benefits of mindful breath.
Sleep Tip 5. Nix your TV time before bed
Indulge in something that’s not your phone, computer or TV. There is a lot of buzz around blue light, but for good reason! An article from Healthline says, “Blue-wavelength light primarily stimulates sensors in your eyes to send signals to your brain’s internal clock”, that is what you call brain power! So, instead of reaching for the phone, consider lighting some candles, enjoying meditation time – perhaps a book, a bath… or all of the above! And while you’re at it, get a stylish new pair of blue light blocking specs to wear in the evening hours to reduce the amount of blue light your eyes absorb. We tried it, and firsthand, it absolutely makes a difference (and adds some flair)!
Sleep Tip 6. Grab a pen!
…and journal! Write down your to-do list along with all the things on your mind as a brain dump. Getting your thoughts out on paper before catching some Zzz’s will help slow your mind, process, and relax. If nothing else, the physical act of writing may just exhaust your mind and lead you into dreamland!
Sleep Tip 7. Rise with the sun!
Your body is on a 24-hour internal clock that cycles between sleepiness and alertness at regular intervals; this is called your circadian rhythm. Honor it by rising with the sun – or a sun lamp.
In case you aren’t convinced that a solid sleep schedule is important, this article further illustrates how low or lack of quality sleep leads to memory loss, moodiness, weak immune system, issues with focus and concentration.. the list goes on! You can thank us later after your night full of easy Zzzz’s.
Looking for more? Check out some of our trusty sources:
Repaying Your Sleep Debt – Harvard Health | Proven Tips to Sleep Better – Healthline | DOWN inc. Instagram Highlight Reel
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