Every year, we make new resolutions with big hopes for the future—but did you know that better sleep actually helps you stick to those resolutions?
So, what are you waiting for? We’ll help you make (and keep) the best sleep health resolutions so you’re ready for everything the new year brings!
1. Daytime Practices for Better Sleep
Better sleep doesn’t necessarily start in the bedroom—check out these key daytime practices for better sleep!
Try greeting the sunshine each morning and pull back those shades instead of hitting snooze on your alarm. Bonus—the natural light will help wake up your brain for the day.
Also, consider adding a daytime exercise routine (maybe that’s already a resolution?). Turns out, a consistent exercise routine will help tire out your body and work out some of your stress too. Just make sure to exercise at least two hours before bedtime to avoid problems falling to sleep.
You can even add naps to your daytime routine for better sleep at night! Napping for up to 30 minutes early in the day will help you feel more refreshed and ready to get your to-do list done.
2. Change Your Bedtime
Adults need at least seven hours or more of sleep per night on a regular basis for better health, so you should adjust accordingly.
Does this mean you should immediately start going to bed two hours earlier than normal? Of course not; in order to find a consistent bedtime that works for you, gradually dial back your bedtime until you find an ideal time. Then, make it your goal to be in bed with the lights out right at bedtime so you’re on your way to a full-night’s rest.
Don’t forget to keep it consistent—yes, that means on the weekends too! If you need to, set yourself an alarm to help remember.
3. Screen-free Bedtime Routine
We all have our devices on everywhere all the time, but one place you should avoid glowing screens is in your bedroom.
The blue light emitting from your devices confuses your brain into thinking it’s daytime, as the brain can’t make the distinction between natural and artificial light. So, power down your devices at least 30 minutes before bed and put your cell phone notifications on silent. Blue-light blocking glasses are also effective in avoiding negative sleep effects.
4. Set a Binge-watch Limit
Loading episode after episode of your favorite shows is effortless, and before you know it, it’s 2 a.m. and you skated right by your bedtime hours ago—don’t worry we’ve all been there.
But the constant light from the screen, and the excitement over your favorite shows and movies, keep your brain constantly going and keep your sleep in the lighter stages with no REM cycles.
Instead, set a limit on the number of episodes you’ll binge-watch each night. Remember to take into consideration the duration of each episode for better planning (are they 30 minutes, 45, or 50?)!
5. Soothing Bedtime Practices
Developing an enjoyable bedtime routine 30 minutes to 1 hour before bed is another step towards better sleep. Make time for self-care (like a warm bath or relaxing music) to set your mind and body up for deep, healthy sleep.
Love to read? Unwind with an old favorite or start something new; physical copies are best, and e-books with the night mode enabled work too (you might find the addition of blue-light glasses helpful). Alternatively, try an audiobook with a sleep timer set!
But if your busy mind is too busy to enjoy a soothing read, keep a night-time journal to channel any negative or occupying thoughts. Write down your plans for the next day or journal your anxieties—don’t forget to add some positive things too! And if you’re not much of a writer, using a guided meditation app will help you use deep breathing to calm your mind instead.
6. Set Up Your Bedroom for Good Sleep
A clean, organized bedroom space is your key to an optimal sleep space. Clutter can stress out your brain with all that you have to do the next day, so a decluttered sleep space will help you relax.
Take out distractions like electronics and sleep-fidgeting pets (put them in their own bed, not yours), and program your thermostat between 60 and 67 degrees Fahrenheit for the ideal sleep temperature.
Adding blackout shades to your bedroom windows will create a darker room, which helps you produce more melatonin and convinces your body it’s time to sleep!
7. Upgrade Your Mattress and Bedding
Are you still not sleeping well despite your best efforts? Are you constantly trying to get into a comfortable position no matter where you are? It might be time to upgrade your mattress.
A new mattress that suits your current sleep habits (maybe they’ve changed in recent years?) will help you get the better sleep you deserve. And if you’re not sure, try adding a new mattress topper to change your mattress comfort level.
Don’t forget to throw out old pillows that are a year or more old, and gift yourself brand-new bedding with a bed-in-a-bag!
A resolution for better sleep is exactly what you need to get ready for what your new year will bring. Whether you need to change up your habits or upgrade to a new mattress and bedding, catching up on your Z’s is the key to a better, healthier life. Have questions about which mattress is best for you? Give us a call—we’ll help you with all your concerns!