There is nothing more discouraging than not being able to sleep soundly throughout the night. When you don’t sleep well, the next day can come as a struggle and you may find yourself daydreaming about that next snooze.
If you find yourself waking up easily during the night, check out these 5 helpful hacks for light sleepers that will help you fall asleep and even stay asleep.
Follow A Consistent Schedule
Waking up at the same time every day (yes, even on weekends) can help regulate your body clock. According to The U.S. Department of Health and Human Services, adults need 7 to 8 hours of sleep to achieve a good night’s rest. Sticking to a set sleep schedule may help you feel better rested over time.
Find A Sleep Routine
Life is full of the unexpected, but your nightly routine shouldn’t be. Finding and sticking with your bedtime routine just might be the thing you need to achieve that uninterrupted slumber.
Nightly Routine Ideas
- Take a warm bath
- Read a book
- Minimize screen time 1-2 hours before bedtime
- Drink Hot Tea or Water (Make sure to avoid caffeine and opt for chamomile or another soothing tea option)
- Listen to calming music
Make Your Bedroom Cool & Dark
The bottom line is that your bedroom environment plays a major role in your overall sleep health. And sleeping in a quiet, dark, and cool space may help foster a deeper, heavier sleep. According to the Sleep Foundation, “The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.”
And to take it one step further, pairing a cool, dark room with the PerformaSleep Mattress will help you create that ultimate bedroom environment. Our CopperCool technology layer is infused with copper to regulate temperature and keep you cool throughout the night.
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In addition to keeping your bedroom cool, it might be time to invest in those blackout curtains to achieve ultimate sleeping comfort. Darkness causes the brain to produce the hormone melatonin, which gives us that sleepy feeling.
For more ways to turn your bedroom into that perfect space to snooze, check out our blog, 10 Hacks To Turn Your Bedroom Into A Zen Oasis.
Exercise Throughout The Day
It can be hard to find time to fit in that spin class or outside run on a daily basis, but it just might be your ticket to the best possible sleep at night. Studies have shown that people who work out earlier in the day experience deeper sleep cycles, in general than people who exercise later in the day. Whatever time you decide to squeeze in your workout, make sure it stops at least 90 minutes before bedtime. This will allow time for your endorphin levels and core body temperature to return to levels that are favorable to sleep.
A midday nap can boost your mood, productivity, and energy, but, make sure not to nap in excess. Studies show that the best nap length for most people is about 10-20 minutes. This provides restorative sleep without drowsiness after waking. If you want to feel alert and productive after your nap, you can counter sleep inertia by limiting the amount of time you spend asleep. to avoid sleep disruptions at night, try not to nap past 3 p.m.