The quality of your sleep will have a tremendous impact not just on your day-to-day experience, but, over a long enough time frame, on your life. After all, it’s much easier to pursue your dreams when you’re feeling refreshed and energized. Consistently getting seven to nine hours of sleep each night also makes doing those other good-for-you activities, such as exercise and eating healthy meals, a lot more straightforward to manage.
But of course, knowing the value of good sleep and actually getting it are two different things. Studies have shown that the number of people experiencing sleep issues has grown exponentially in recent years, most probably as a result of rising global issues, increased screen time, and other lifestyle factors.
The good news is that it’s nearly always possible to wrestle back control and improve the quality of your sleep. In this post, we’ll run through a few proven strategies that can make it a lot easier to reach — and stay in — the land of Nod.
Bedroom Improvements
Your bedroom should be a sleep-friendly space that encourages deep levels of relaxation, and that requires more than simply having a bed. Research suggests that the best way to optimize your bedroom for a good night’s sleep is to maintain a comfortable temperature (between 60 – 68 degrees), improve the air quality (air purifiers are highly effective), and declutter/make it a minimalist space. It’s also recommended to only use the bedroom for sleeping, rather than as a catch-all entertainment/work/sleep space.
Sleep-Friendly Intake
What you put into your body can make it easier to fall asleep, or it can make it more difficult. Many people enjoy a 5 pm coffee, not relaxing that caffeine — which makes it more difficult to sleep — can stay in their system for up to ten hours. Alcohol, too, is best avoided; while it can function as a sedative that makes you feel sleepy, studies show that alcohol consumption leads to significantly poorer sleep quality.
Instead, look at consuming products that have been shown to aid sleep, such as reishi, CBD and THC concentrates, l-theanine, and chamomile tea. A combination of those products can help to put your body and mind into the perfect sleep-ready state.
Stay Away From Screens
Researchers believe that rising screen time may be a significant factor behind the increasing number of people experiencing sleep issues. As such, it’s recommended to avoid screen time for at least an hour before going to bed. Instead of scrolling through social media, take a look at doing other, more calming activities, such as yoga, meditation, or reading.
Sleep Hacks
Even if you take all the tips on this list on board, there’s still a chance that you’ll struggle to fall asleep from time to time. Knowing a couple of sleep hacks can be a good way to reach the land of Nod even when it feels far away. Listening to brown noise and counting backwards from 100 are two highly effective strategies for overriding your system and falling asleep.
Want to unlock greater wellness?
Listen to our friends over at the Wellness + Wisdom Podcast to unlock your best self with Dr. John Lieurance; Founder of MitoZen; creators of the ZEN Spray and Lumetol Blue™ Bars with Methylene Blue.
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