There is a reason caffeine is the most abundant “drug” in America and why snooze buttons exist. Many people do not get an appropriate amount of sleep each night. This can be attributed to different factors such as work/life balance, anxiety, poor sleeping conditions, or an inconsistent schedule. While most people can function on less than 8 hours of sleep, it is not ideal to do so. Lack of sleep can affect your job performance, attention span, health, and mood. Though it might not be possible to get 10 hours of sleep each night, these tips are easy steps you can take towards getting better sleep.
Set a Bedtime
It may seem childish to have a bedtime, but getting on a consistent schedule is essential to getting better sleep. When you begin going to bed at the same time each night, you will also start to wake up at the same time each morning. This will make waking up to your alarm less dreadful and come more naturally to you. Not having a set bedtime and staying up late some nights, resulting in less sleep, will throw off your schedule for days. Apple’s iPhone actually comes with a “Bedtime” feature that will allow you to choose a daily bedtime and will set off a reminder when said time is approaching. The feature also lets you set a daily wake up alarm to set you up with a sleep routine.
Limit Screen Time
Although it is extremely tempting to lay in your bed and scroll through social media for hours each night, the over stimulation before bed can make it hard to fall asleep. To combat this problem, limit your screen time each night and stop using screens altogether (television, computers, phones, tablets) at least one hour before bedtime. This will allow your brain to wind down and relax. Bored without your phone or need ideas on how to spend this hour before bed? Try reading, talking about your day with your loved ones, or starting a journal.
Use Essential Oils
If the thing keeping you from getting better sleep is a racing mind or anxiety, the use of essential oils is a natural way to help your mind relax at night. Essential oils such as lavender, vanilla, camomille, and sandalwood are thought to help put the mind at ease and set your body up for a better night’s sleep. There are several ways to use essential oils. You can get an oil diffuser to admit the oils into the air in your bedroom, or apply them topically to your wrists and temples before bed. Any way you decide to use the oils can drastically improve the chance of you getting better sleep.