12 Ways to Get More Sleep
By: Taylor Ford
Sleep is hard to come by, especially if you are a high-energy, driven individual. A good night’s sleep is imperative for your mind, mood, and overall health. Let’s discuss how to set yourself up for a restful and restorative sleep.
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1. CREATE A SLEEP-CONDUCIVE ENVIRONMENT
Think cool, dark, and quiet. Make sure your bedroom is cool, dark, and quiet. Consider investing in blackout curtains or earplugs if necessary.
2. SET A SLEEP SCHEDULE
In my opinion, this is the most important tip of all, but one of the more difficult to tackle. Consistent sleep and wake patterns, over time, can lead to numerous health benefits. According to the National Sleep Foundation, it's generally optimal to go to bed by 10:00 p.m. and opt for 7-9 hours of sleep. The key, is consistency.
3. MINIMIZE YOUR EXPOSURE TO BLUE LIGHT AT LEAST TWO HOURS BEFORE YOU GO TO BED
There is a lot of research indicating that exposing yourself to blue light—emitted from technological devices— for prolonged periods of time has countless negative impacts, including its contribution to restlessness and insomnia to name a few.
This is certainly not easy, I get it. I invested in some blue light blocking glasses, and I believe these help lessen the impact of blue light.
4. AVOID LARGE MEALS LATE AT NIGHT
Digestion can interfere with sleep, so try to finish eating at least two to three hours before you plan to go to bed.
5. MINIMIZE CAFFEINE INTAKE IN THE EVENING
Coffee keeps plenty of people going, and that's totally understandable, especially if you have a lot on your plate, but it can be tough to unwind if you continue drinking it after noon.
While there are no hard and fast rules except that five cups of coffee is the maximum you should consume without hurting your health, you'll probably want to substitute your cup of Joe with tea around 3:00 p.m.
6. LIMIT ALCOHOL INTAKE
While alcohol can certainly help you relax and make you feel tired initially, it can actually disrupt your sleep later on in the night.
7. DRINK SLEEPYTIME TEA
You could swap out your alcoholic beverage for a relaxing tea like Celestial’s Sleepytime Tea with Chamomile. Add milk or honey for taste.
8. ESTABLISH A SLEEP RITUAL
If you are having trouble unwinding after a long day of work, that is likely because you don't have a sleep ritual. Just like a steaming hot cup of coffee or the perfect protein shake can help you start your day, you need a routine to help you end your day too. Maybe its reading a book, meditating, or if you are like me stretching.
9. WORK OUT EARLIER IN THE DAY
If you are working out late at night, it might be time to adjust your routine: By the way, doing so will likely allow you to calm down a bit before bed—Pumping endorphins through your veins is beneficial for your health in more ways than one, but it could still lead to unwanted adrenaline if you are trying to get some rest.
10. AIM FOR 7-9 HOURS OF SLEEP, NO MATTER WHAT TIME OF DAY THAT IS
Let's be real: You could be building a business from the ground up which takes day and night for most, especially during the first few years. Maybe you are a new parent and your child dictates your sleeping, whatever your struggles may be just focus on getting eight hours whenever your schedule allows.
For example, you could choose to fall into a deep slumber from 1 am to 8 am, getting your seven hours while still working as hard as you possibly can. On this schedule, you can get up relatively early and stay up late while still getting the rest your body needs. Of course, it's ideal to get to bed by 10 p.m., but sleeping for 7-9 hours, even if they are odd hours, is better than sacrificing essential recovery completely.
11. DON'T BE AFRAID TO TAKE NAPS
Contrary to popular belief, short naps throughout the day can actually lead to increased productivity, so don't be afraid to rest for thirty minutes if the opportunity arises. Quick naps can improve cognitive alertness and concentration levels and mentally help you break your day up into segments.
12. SPEAK WITH YOUR HEALTHCARE PROVIDER ABOUT SLEEP MEDICATION—IF APPLICABLE
A lot of people struggle with insomnia, so it's important to schedule an appointment with your primary healthcare provider and potentially a psychiatrist in case you have any conditions that are preventing you from falling into a deep slumber: Sometimes sleep medication is necessary to improve your health.
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