Sleep is something many of us will readily admit we get enough of. While we can blame our sleeplessness for our inability to focus or for being a crankpot, there’s more damage to our bodies far beyond our crotchety attitudes all because of lack of sleep.
The Centers for Disease Control (CDC) estimates that one-third of Americans don’t get the amount of sleep they need. We are supposed to be getting the recommended seven or more hours. We’re talking good, solid, continuous hours.
Unfortunately, for many of us those hours include tossing and turning, and as a result, the lack of quality sleep is critical to our health.
According to the CDC, not getting enough sleep is linked to several chronic diseases and conditions such as type 2 diabetes, heart disease, obesity, and depression. Sleep-related disorders such as insomnia, narcolepsy, restless leg syndrome, and sleep apnea lead to a host of other issues, some quite serious. Not to mention, the dangers of falling asleep behind the wheel of a car can lead to great tragedy.
If you’re one of the two-thirds of Americans who aren’t getting the right amount of sleep needed to live a healthier life, we’ve got some tips to help you get ready for sleep (and stay asleep). If you suspect, however, that you have some underlying medical issues that are causing your sleep issues, please seek out medical advice. The following tips are not meant to replace any potential medical attention you or a loved one might need.
12 Easy Tips for Better Sleep
They may seem like common sense, but you’d be surprised by how many people don’t follow these simple steps in order to have a healthy night’s sleep. If you’re one of them, give these a try. This doesn’t include having to buy any gadgets and these tips don’t come with special tricks.
In most cases, these simple tricks can help you fall—or get back to—sleep:
- Write in a journal or use a guided meditation. These practices can help empty your mind of whatever’s on it, allowing you to have a clean slate for a peaceful night’s rest.
- Make tea part of your bedtime ritual. Herbal, non-caffeinated, and CBD-infused teas are a wonderful way to begin unwinding before bed.
- Indulge in some self-care. Massages are a wonderful way for the body to unwind and relax. If you don’t happen to have a masseuse at home, no worries. Give yourself a face massage before you go to bed to help get in the mood for sleep.
- Avoid caffeine and alcohol. Obviously, having caffeine before bed isn’t a great idea. And while it might seem like alcohol would help you sleep, too much can have the opposite effect and disrupt your sleep.
- Eat heavy meals earlier in the evening. Eating dinner late at night forces your body to do some hard work before bed. Give it a break by eating a sensible meal a few hours before hitting the hay. Plus, if you’re gonna have heartburn, better earlier than later.
- Keep a consistent bedtime. When your body gets used to going to bed at a certain time on a regular basis, it will start to ready itself for sleep. It has to do with our circadian rhythms. So, build that good habit by going to bed right on time.
- Keep it on the cool side. While there’s no one-temp-fits-all magic number, we all know it’s hard to sleep when you’re hot. Adjust the temperature to what feels cozy for you under the covers.
- Get rid of the blue light! Turning off all your electronics is really important to getting a good night’s rest. Not only can the light from the screens delay your ability to fall asleep, or interrupt your sleep cycle, but your body is soaking in the blue light, which can suppress the production of melatonin, the hormone that keeps your sleep cycle in check.
- Make sure your bedroom is dark. A night light is fine, but turn off the rest of the lights in the house and close your blinds or curtains.
- Read a book. Reading can be a great way to fall asleep. If you wake up at night, pick up a book to get settled back in. Having a soft book light rather than having to turn on a harsh, bright light is best. And while you may be tempted to turn on the tv, tablet, or phone, remember: stay away from the blue light!
- Meditate. If you meditate regularly, you’ll know how to use this mind-calming technique to lull yourself to la-la land. If you’re not a meditation practitioner, try keeping a book of meditations next to your bed that you can refer to until you’ve got meditation down pat.
- Can’t sleep? Get up. It may sound counterintuitive, but if you’re wide awake and tossing and turning, get out of bed and go to another room. Staying awake in bed, over time, can train your brain that bed is a place where it’s cool to be awake rather than asleep.
Get the Restorative Sleep Your Body Deserves
One of the simplest things you can do to support optimal function of your body and mind is to get plenty of restorative sleep. Make it a priority and watch how good you can feel when you get the rest you deserve.
Emeric Harney of Harney & Sons started in tea at a young age, blending some of Harney & Sons best selling teas like SoHo & White Christmas. He opened and still supervises Harney & Sons SoHo, where he continues the family tradition of making great tea an everyday luxury for New Yorkers and tourists alike. Explore a world of CBD-infused teas for better sleep and relaxation at www.thehempdivision.com