Getting a good night’s sleep is one of the single most important things we can do to keep our bodies healthy and well….but getting enough ZZZ’s is often easier said than done. According to the Centers for Disease Control and Prevention (CDC), one in three adults in the US reports not getting the recommended 7 hours of sleep each night.

And products and companies that cater to the sleep industry are in high demand. In 2019, the global “sleep economy”—those products and services related to sleeping—was valued at $432 billion…BILLION.

But getting good sleep doesn’t have to break the bank. There are plenty of simple tips and tricks that, when implemented properly, can change the duration and quality of sleep you get, allowing you to wake up fully rested and ready to take on the day.

Consistency is Key 

Keep your bedtime the same as often as possible. This allows your body to get in the habit of falling asleep at the same time every night. And the same goes for waking up in the mornings—try to get up at the same time each day (yes, even on the weekends).

Clear the Bedroom of Electronics

This is where some of you will start getting twitchy…but hear us out. The backlight from electronics can affect your 24-hour sleep cycle (and not in a good way). Watching television, working on your laptop, or scrolling on your phone or tablet before bed can all lead to poor sleep. Remove all electronics from your bedroom (even your phone if you can stand it). If you absolutely must have your phone in the room with you, make a pact with yourself to put it away at least 1 hour before bedtime.

Diffuse Lavender in the Bedroom

The smell of lavender has long been associated with relaxation and improved sleep and, as it turns out, science backs up what traditional healers have believed for centuries. Recent studies indicate that inhaling lavender can lead to improved sleep, so consider placing a diffuser in your room to release lavender oil into the air. If you don’t have one, our ceramic diffusers are minimalistic and perfect for creating a Zen-like refuge in your bedroom.

Meditate Before Bed

Practicing mindfulness and meditating before bed can improve the quality of your sleep. Although it is unlikely that meditation will provide immediate results—it does require some practice—learning to meditate can calm the mind and prepare the body for rest.

Be sure you have the proper equipment for quality meditation. Our yoga bolsters and meditation mats are deliciously soft and perfect for getting you comfy as you move through the relaxation exercises that works best for you.

Limit Food & Drink Before Bed

Try to stop eating and drinking 3 hours before bedtime. This allows your body to process what you’ve already consumed and reduces the risk of heartburn or indigestion keeping you up.

Avoid caffeine and alcohol for the same timeframe. We all know caffeine is a stimulant (in fact, you may need to finish your caffeinated beverages in the afternoon if you are particularly sensitive to it) and alcohol acts a diuretic, increasing the odds that you’ll be up for a bathroom break in the middle of the night.

Getting a good night’s rest isn’t just a luxury—it’s a necessity if you want to keep your body functioning properly. Take the time to start a healthy bedtime routine and stick with it…your body will thank you for it!

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References

CDC

The Sleep Foundation

Very Well Health