5 Tips for Better Sleep
I know I’m not the only one whose sleep routine needs a little TLC when summer rolls around in Seattle. This handful of sleep tips helps me get the quality rest I need – even when the sun doesn’t set until after 9pm!
1. Set a consistent sleep schedule and stick to it.
Our bodies have internal clocks that regulate our sleep-wake cycle. When we adhere to a consistent sleep schedule, we align with our body’s natural circadian rhythm. This makes it easier to fall asleep and helps us wake up feeling refreshed. Train yourself to go to bed and wake up at the same time every day – weekends included. This practice can help regulate your body’s internal clock and lead to higher quality sleep.
2. Transform your bedroom into a space that’s conducive to sleep.
Create a quiet, cool, and dark environment for optimal shut-eye. Minimize noise distractions and consider investing in earplugs or a white noise machine to block out any disruptive sounds that may disturb your sleep. The optimal sleep temperature for most of us is between 60-67 degrees Fahrenheit, so be sure to keep your bedroom cool and well-ventilated. And finally, use blackout curtains, blinds, or an eye mask to block out any external light sources that might interfere with your sleep.
3. Be mindful of your caffeine intake later in the day.
Caffeine is a stimulant that can interfere with our ability to fall asleep and stay asleep. It's important to pay attention to our intake, especially in the afternoon and evening. Avoid caffeine-containing beverages and foods like coffee, tea, soda, and chocolate at least 4-6 hours before bedtime. Instead, opt for decaffeinated alternatives or herbal teas that promote relaxation, such as chamomile or lavender.
4. Limit your screen time 1-2 hours before bedtime.
The blue light emitted by our electronic devices can suppress the release of melatonin, a hormone that regulates our sleep. Minimizing screen time before bed can help our bodies wind down and prepare to fall asleep. Instead of scrolling on your smartphone, try reading a book, listening to calming music, or practicing meditation. These activities can promote relaxation and help you transition into a more restful sleep.
5. Establish a relaxing routine that helps you wind down before bed.
A consistent bedtime routine can signal to your body that it’s time to relax and prepare for sleep. This routine can include activities like taking a warm bath or shower, practicing gentle yoga stretches, or engaging in breathing exercises. Steer clear of stimulating or stressful activities before bed, and instead focus on activities that promote relaxation, calmness, and a peaceful state of mind.
Lily Gordon is a Self Space therapist who works with people navigating grief, loss, anxiety, the effects of trauma, life transitions, and relationship difficulties. She can help you move through difficult times and toward a more authentic and fulfilling life.