May is the Better Sleep Council’s “Better Sleep Month” and here at Comphy, we love the idea of a whole month dedicated to one of our favorite subjects. Quality sleep is so critical for health & well being, but it’s often one of the easiest things to overlook.
One of the best ways to improve your sleep quality is to establish a bedtime routine. Most people think of a bedtime routine as something for children, but it’s so helpful for adults, too! Routine is one of the simplest ways to signal your body and mind that it’s time for rest. And in this fast-paced world, we need all the signals we can get!
Stick to a Schedule.
Going to bed and waking up at the same time each night and morning (even on weekends) helps regulate your body’s internal clock and will help you get to sleep easier.
Each individual bedtime routine will vary in length, depending on lifestyle. The important thing is to be sure to allow enough time to decompress.
Turn off Devices.
By now we’ve all heard it, but it’s important to reiterate the negative impact electronic devices have on sleep. Plan to power down at least an hour before bedtime.
Choose one or two activities that you have time for every night. These ‘sleep rituals’ will signal your body that it’s almost time for bed. Examples are reading, meditation, a warm bath, a short bedtime yoga sequence, or listening to soft music. Select something that you truly can do every evening because consistency is key.
Lower the Temperature.
According to the National Sleep Foundation, it’s best to keep your bedroom temperature between 60 and 67 degrees Fahrenheit. Anything outside of that range can impact your deep REM (rapid eye movement) sleep, which thereby worsens your sleep quality.
If you have trouble with insomnia or other sleep related problems, it’s typically advised to eliminate napping. However, if you’re trouble is simply getting enough sleep, we recommend napping anytime and anywhere you can!
A Cozy Bedroom.
Keep your bedroom dark and quiet. Make your bed so cozy that you’ll want to go to sleep. The right linens make all the difference and Comphy sheets have been scientifically proven to promote sleep. Make sure you create a space that you find soothing and remember to keep the bedroom simple and just for sleep. Don’t bring work to bed, or other stressful distractions.
Create your own routine that works for you and stick to it. We bet you’ll start seeing results within a few weeks. Sweet dreams!