The Nap Queen’s Guide to Getting More Zzz’s
Sleep and I have a love-hate relationship. I love sleep and as of recently, I haven’t been getting enough of it! Between all my anxiety, work, and other responsibilities, I end up tossing and turning throughout the night. Getting enough rest is super important to our overall health. Adults should be getting 7-9 hours of sleep a night to maintain a positive lifestyle.
I was ready to make some changes in my nighttime routine to build better sleep habits. So, sleep and I are currently working on our relationship. Tyler says that since I’ve been sleeping like a rock and I’ve woken up numerous times with drool across my pillow. These six tasks have helped me reach a more sound night’s rest.
Who’s ready for more Zzz’s?
Create the best environment
It is easiest to fall asleep in a dark, quite, and cold environment. Being aware of that, you’ll want to create a bedroom that is ideal for sleeping. Your body warms up at night so 60 to 67 degrees Fahrenheit is the best temperature for catching Zzz’s. Turn off any lights and close the blinds before bed. Exposure to light can keep you tossing and turning throughout the night.
And while for some, a completely quiet environment is relaxing… some (like me) need a little noise to drift off. Invest in a noisemaker or download a free app to drone out other noises.
Restrict electronics in your bedroom
I totally FAIL at this but I’m trying to get better… your bed should be for only two things! Sleep and… more sleep? However, you can often find me watching Netflix or scrolling through Instagram in the comfort of my bed.
Electronics should not be in the bedroom! No TVs, computers, or phones! Electronics promote mental activity and wakefulness. Even putting them down at night but having them in the same room, may keep your mind stimulated or interfere with your sleep. Instead of scrolling through social media before bed, read a book. In fact, you should avoid electronics up to an hour before bed.
Ughhhhh, I love coffee! (As a journalist, work can pile on and hours can get crazy. Don’t judge me.) But recently, my doctor told me to cut it out ✂️☕
I’ve been limiting myself to only two cups per day. My coffee consumption really affected my sleep schedule. Caffeine is a stimulant… aka: it keeps your brain alert. So, caffeine and sleep don’t mix well. You shouldn’t have any caffeine for up to 4-6 hours before bedtime, but it is also said to avoid Caffeine after 12pm. Point blank: caffeine is good for waking up and bad for falling asleep.
P.s- Ice cream has caffeine as well. Too many times have I been betrayed by it’s creamy goodness.
Melatonin is your BFF
Melatonin is your bodies natural chemical for going to sleep. Melatonin is a hormone that helps control your daily sleep cycles. At many drug-stores or grocery-stores, you can buy Melatonin supplements! To help give you that extra push to get you a good snooze ?
I’ve been taking Olly brand sleep gummies for a couple weeks now.
Have a routine
Try to get to bed and wake up at the same time each day. Also, make sure to do the same activities every night before bed. It’s like a little cue to your brain it’s time for sleep! Choose something relaxing – like reading a book or taking a bath. This will make it easier to fall asleep!
Invest in a good bed
Creating a comfortable and healthy bed surprisingly plays a large role in your sleep habits! My mother used to say, “You wouldn’t run a marathon or hike a mountain without the right gear.” And that’s so true when it comes to sleeping! We spend A LOT of our time in bed… so why not invest in a good one??
Find a mattress that fits you. (You can even “test-drive” your mattress before buying it.) Besides getting a new mattress, I also purchased memory foam pillows and a high-quality comforter. Your bed should be fit for a queen! ?
Are you ready for the best sleep of your life?