There are many benefits to getting enough sleep, such as reducing stress, improving memory, and keeping your heart healthy. But rarely do we get enough sleep. Most adults need between seven (7) to nine (9) hours of sleep, but consistently getting this much sleep can be difficult. Here are some ideas to improve your sleeping habits.
Develop a sleep schedule! A sleep schedule entails going to bed at the same time every night and waking up at the same time every morning. It is probably ok to give yourself a hour or two at night or in the mornings on the weekends. If you can consistently follow your schedule, you may notice that you feel more energized in the morning, you have an easier time falling asleep at night, and your overall sleep quality has improved.
Another idea to improve your sleeping habits is to focus on your sleeping environment. Reserve your bed for bedtime activities only. Wash your sheets and pillowcases weekly. If possible, remove or avoid computers, cell phones, TV’s or any other electronic that emits blue light because the light may actually interfere with your ability to fall asleep. You also want to ensure that the temperature in your bedroom is right and it is not too hot or too cold because this could cause you to wake up in the middle of the night.
If you’re having trouble falling asleep, diffusers and sound machines can also help you fall asleep. Essential oils can help promote relaxation before and during sleep. Lavender is one of the most popular scents for sleep and relaxation. If you don’t have a diffuser, you can also place a few drops of lavender essential oil in your shower or bath 90 minutes before bedtime. A sound machine or app that produces white noise can also help promote good sleep by blocking distracting noises and by producing soothing sounds.