Improving your sleep routine is crucial for overall health and wellness. Here are some sleep hacks to incorporate into your nightly routine:
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Set a schedule: Maintain a consistent bedtime schedule, even on weekends. A reliable sleep/wake cycle helps regulate your body. Consider using a sleek alarm clock from Hatch that also acts as a wind-down tool, providing softer lighting and soothing soundscapes.
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Stay cool: Optimal sleep often occurs when the room temperature is around 65 degrees Fahrenheit. Take a warm bath or shower about an hour before bed to allow your body temperature to drop, promoting relaxation. Rest offers a cooling duvet to keep you comfortable throughout the night.
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Use tech wisely: Turn off all screens 90 minutes before bed as the light they emit suppresses melatonin. If you need to be on your device, try wearing blue-light glasses like those from Felix Gray.
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Write it down: To ease anxiety, write down your goals for the next day before bed. This helps alleviate worries and allows you to focus on rest. Consider using a wellness journal like the one from Papier.
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Breathe deeply: Practice simple breathing exercises before bed to dissipate stress. Inhale through your nose for three seconds, purse your lips, and exhale for as long as possible. Repeat for three to five minutes. You can also try breathwork exercises using the Breathwrk app and ensure nasal breathing with Dryft Sleep Strips.
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Focus on your tongue: Letting your tongue go limp and slightly opening your mouth relaxes your jaw and sends a signal to your nervous system that it's time to rest and restore. Use a tongue scraper like the copper one from See New Skincare.
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Sleep meditation: Listen to sleep meditation playlists on Spotify to help calm your mind and aid in falling asleep.
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Drink responsibly: Avoid caffeine and alcohol in the eight hours before bed, as they can disrupt sleep patterns. Try chamomile pineapple tea from Tea Drops as a soothing alternative.
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Get enough Vitamin B6: Insomnia and depression symptoms have been linked to a lack of Vitamin B6.
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Be mindful of high-fat foods: Fried or high-fat foods can impair sleep and increase nighttime bathroom visits. Use tools like MyFitnessPal to track your intake.
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Consider magnesium supplementation: Older adults with insomnia may benefit from magnesium supplementation. Slo-Mag offers Magnesi-Om as a magnesium supplement.
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Pillow perfection: Invest in a satin pillowcase and eye mask for a luxurious and comfortable sleep experience.
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Stretch it out: Stretching before bed can improve sleep quality by promoting a restful state, improving blood flow, and relieving muscle tension. Try the 2-in-1 foam roller from Love Sweat Fitness for stretching and massaging.
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Get comfy-cozy: Wear loose clothing to bed for better circulation and allow your skin to breathe. Consider soft materials like those from Negative Undies.
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Limit light and noise: Ensure your room is dark and quiet. Use an eye mask like the one from Slip to block out light, and consider using earplugs such as Happy Ears if you prefer a noise-free environment.
These sleep hacks can be combined and stacked together to optimize your sleep. Sweet dreams and happy sleeping!