Five ways to get better sleep
The proper bedtime routine can put you in the best state of mind for the seven to nine hours of deep sleep your body craves.
The older you get, the harder it can be to sleep like a baby. Busy schedules, the stresses of work or school and a hundred other distractions can keep you wide awake when you should be getting your Zzzzz's.
These five strategies can help you get a good night’s sleep:
- Set an alarm: Even for adults, the best sleep requires a set bedtime. It’s easy to forget about the clock while streaming another episode of your favorite show, so set a nighttime alarm as a reminder. But don’t hit the sack right away when the bell tolls – leave some time for settling down.
- Prep for tomorrow: A restless mind is not a restful mind. Dwelling on the minutiae of the morning could keep you awake. So, take 15 minutes to knock out a few chores the night before or jot down a to-do list for the next day.
- Address the stress: Practicing mindfulness has proven to reduce anxiety, improve sleep quality and can even help with insomnia. There are many meditation videos available in apps or online. Journaling is another simple way to quiet your mind by getting your thoughts and feelings down on paper.
- Wind down: Reading before bed is an excellent way to relax the brain and fall asleep. It can cut stress levels in half in about six minutes. Avoid bright screens at bedtime. They can keep you alert when you should be getting sleepy.
- Still having trouble? Don’t lie in bed tossing and turning if you’re restless. It’s better to get up and reset. Try some of the activities above for a short time before getting back to bed. Ten minutes of meditation or reading might save you hours of staring at the ceiling.
