For the extreme vast majority of people, sleep is a fundamental component of life. While the amount you get may vary drastically from your neighbor or coworkers, the fact remains that without proper sleep, your whole life can be affected.
Good sleep habits have been shown to reduce stress, increase immune function, lower blood pressure, and even elevate your overall mood. However, sleep is highly correlated to both physical and mental health and is extremely important for the normal functioning of our brains.
If you’re looking to improve your sleep habits, keep the following tips in mind.
Insomnia/Difficulty Falling Asleep
One of the biggest problems for many is the inability to fall asleep and/or stay asleep. While a warm bath or shower before bed, cutting off blue light at least 30 minutes before bed, and ensuring your bedroom is outfitted correctly for sleep can help, some folks need something a little more intense to help them fall asleep.
If that describes you, you may want to look into CBD, Delta 8, and other cannabinoids. Recent research has shown promising signs that products like Delta-8 Gummies from Herban Bud may help smooth out disruptive sleep patterns so you can drift off to sleep quickly.
Yes, your PJs, or lack thereof, could affect your quality of sleep. According to some reports, almost 40% of Americans wear just underwear or nothing to sleep, 23% wear shorts and a T-shirt, and around 33% sleep in pajamas or nightgowns.
No matter where you fall within those stats, you may want to consider swapping your current pajamas for another option if you have difficulty sleeping. For example, wearing a traditional bra versus a lace bralette to bed can lead to poor circulation and even put unnecessary pressure on your chest, which can cause you to have to strain to breathe.
Try to opt for loose clothing for bed, which can help with proper circulation as you sleep. Clothes that are constricting, such as tight tops with elastic waistbands, can hamper your ability to breathe naturally and make it difficult to fall asleep.
5 Must Dos
If you’re serious about getting enough sleep, you should implement 5 rules into your life in addition to the above.
- Set a sleep schedule – Train your body by going to bed and waking up around the same time every day, even on weekends. Waking up at the same time every day helps regulate your internal “clock” and can make falling asleep and waking up almost as routine as breathing.
- You know this one – Cut down on caffeine and even alcohol at least 90 minutes before bedtime, as both can disrupt the natural phases of sleep.
- Watch those late-night meals – Too much food close to bedtime can also affect your sleep phases. If you’re always hungry at bedtime, try snacking or a light meal at least 2 hours before your scheduled bedtime. Avoid eating a heavy meal right before bed, as this can cause you to have a difficult time falling asleep.
- Exercise – A good workout followed by a hot shower can help prep your body and mind for a good night’s rest.
- Work on reducing stress – While it’s easier said than done, stress is one of the biggest sleep disruptors, and reducing it as much as possible can be a huge boon for your sleep quality. Try taking 15 minutes before bed to meditate, read, or concentrate on your breathing and clearing your mind; you may be surprised to find some of that stress melting away.
Don’t panic if you don’t see immediate results with the above tips. Stick to your schedule, cut out sleep disruptors, and start training your body and mind for bedtime, and you’ll be sleeping better before you know it. A big part of forming better sleep habits is knowledge, and with the above tips in your bag of tricks, you’re on the right path.