Everybody knows how important getting a decent night of rest is. From television commercials to public radio news stories, it’s hard to forget that you might not be getting enough ZZZs.
The problem is that getting that perfect night’s sleep isn’t always easy. For many people, simply trying to unwind after a long, stressful day can be challenging. If you’ve got a seat on that boat, you’re definitely not alone.
There are ways to make sure you’re getting enough shut-eye, though. Follow these simple tips and you’ll feel better every morning.
Set a Bedtime
You probably thought you could give up having a bedtime once you got out of middle school. While nobody can force you into bed, falling asleep at the same time each night can actually be helpful for adults.
It can be hard to set a bedtime at first, but aiming for eight hours of rest is a good place to start. You might find that you wake up after seven, in which case you may adjust your bedtime naturally.
You should also avoid sleeping in on the weekends, whenever possible. If your body needs more rest on the weekends, try 15 to 20 minute naps in the early afternoon.
Cool Your Bedroom
For some people, the idea of getting into a cold bed sounds pretty miserable. But the fact is, your body actually has a much easier time going to sleep when you’re in a cool room instead of a warm one.
Ideally, the temperature in your room should top out around 68-degrees for the best possible rest. Whether you go with a heavy comforter or a lighter blanket depends on your own personal preferences.
Controlling the temperature in the winter should be easy, but if you don’t have AC in the room where you sleep in the summer, pointing a fan directly at your bed can help keep you cool.
Make Your Room Dark
Most people prefer to sleep in a dark room just out of habit. However, it turns out that all of the lights in our lives, particularly those from televisions and cell phones, can be really bad for falling and staying asleep.
Blue light from cell phones and computer screens is a common culprit when it comes to bedtime restlessness. That’s because blue light tends to provide stimulation. So checking your email in bed probably isn’t a great idea.
If you can, banish all of the technology from your bedroom and make it a place just to rest. If you must have your phone nearby, at least put it in night or sleep mode if it has one of those settings.
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