Getting better sleep is one of the best things you can to improve your life. Sleep provides your body with energy, melts away stress, and allows you to be more productive. Here are five natural ways to improve your nightly routines:
1. Prep for bed
Most people are stimulating their minds or bodies right up to the time they’re in bed and turning off the lights. The problem with this is that your body isn’t ready for sleep, and the transition is too difficult. To improve your chances of drifting off faster, dim the lights, turn off the screens, and relax 30 minutes before you plan on going to bed.
2. Keep it cool
Studies show that the ideal sleeping temperature is between 65-70 degrees Fahrenheit. This is because when you sleep, your body’s set temperature lowers. If the room is too hot or too cold, your brain becomes uncomfortable trying to reach that set point, and you are more likely to wake up. If the room is around 65-degrees, your brain doesn’t have to work as hard to find its perfect temperature, and you fall asleep faster.
3. Keep it dark
Most people are not sleeping in rooms that are dark enough. Even the light from an iPhone screen disrupts your ability to relax, so you need to keep the room completely dark. Darkness promotes the production of melatonin in the body, which is necessary for sleep, so if you put away all your screens and draw the blinds tight, sleep will be deeper and more satisfying.
4. Keep your body in synch
Even though it feels good, sleeping in or staying up later than normal does not help your ability to get better sleep. Changing up your sleep schedule too much on the weekend disrupts the body’s natural rhythms, so if you really want the best sleep possible, stick to the same bedtime and wakeup schedule.
5. Snack for serotonin
Serotonin is a neurotransmitter that the brain synthesizes into melatonin. Snacking on certain foods before bed is a good way to raise your serotonin levels. Some good snack include fruit with yogurt or half a banana with peanut butter. For drinks, tart cherry juice with vanilla is full of melatonin, while chamomile-lavender tea is known for its sedative qualities.