According to the Better Sleep Council, which educates the public about the relationship between sleep, good health and quality of life, getting seven to eight hours of sleep a night can make you feel more energized, concentrate more easily and maintain a healthy weight. These tips may help you catch some extra Zzz’s without having to count sheep.
1. Make sleep a priority by deciding when you’re going to bed and sticking to it.
Consistency is key so your body can get used to a schedule. Your bedroom should also be an oasis that is free of distractions. The National Sleep Foundation says that watching TV or using a smartphone or laptop before bed can delay your body’s internal clock. Staring at the screen’s blue light suppresses the release of melatonin, making it harder to fall asleep. NSF recommends cutting out the electronics as early as two hours before bed.
2. Stop hitting snooze.
If you’re a constant snoozer, you’re breaking up your restful sleep, which is making you feel more tired during the day. Set a rule to wake up and stay up. Conditioning yourself to get up at the first alarm will give you more time to get ready and start your day while leaving you feeling more rested.
3. Use essential oils to help you sleep better.
Scents like lavender, vanilla and jasmine have proven calming effects. Lavender has also been shown to reduce anxiety and lower blood pressure, heart rate and skin temperature. Just place your essential oils in a diffuser in your bedroom and soak up the effects of a better night’s sleep. You can even sprinkle a few drops of the oil on your pillow before bed. It’s the perfect recipe for a good night’s sleep!