“The early bird gets the worm,” they say! But you don’t want the worm; you just want to stay in your warm bed for five more minutes! Although sleeping in feels temporarily gratifying, the productivity and sense of accomplishment that comes with getting up early can be much more rewarding. Practice these strategies, and you’ll be ready to carpe diem every day.
Develop healthy bedtime habits.
If you feel rested and refreshed when your alarm goes off, you’re less likely to hit the snooze button. Develop healthy habits like the ones below to help you get the best sleep possible.
Take at least 30 minutes before you go to sleep to unplug and let your mind wind down. Turn on the Do Not Disturb setting, and avoid answering texts or checking your inbox before going to bed.
Limit screen time.
Screens can keep your mind wired, so it’s essential to turn off the TV and put your phone and other devices away as you wind down.
Going to bed and waking up at the same time each day and night (even on the weekends) will help regulate your body’s circadian rhythm and melatonin levels, resulting in a more restful sleep. If you need to adjust your sleep schedule, do so gradually, so it sticks.
Decompress and destress.
Discover what helps you best relax. Try taking a soothing bath (bubbles encouraged), writing in a journal, reading a book (a real paperback or audiobook — no screens, remember?), or practicing gentle yoga. Do this when you begin to unplug.
Create a tranquil environment.
Your bedroom should be a haven at the end of the day, but there’s more to an ideal sleeping environment than you might think. These simple changes can promote relaxation and ensure a restful night.
Make yourself comfortable.
It’s essential to feel at home in your own bedroom. Furniture, décor, and colors that fit your personality and style can transform your room into the oasis you desire. All you need are a few simple redecorating ideas to give your room a personal refresh. And when choosing bedding, also consider your sleeping habits. If you run hot, sleep with lighter layers; if you’re a side sleeper, get a pillow that supports this position of your head and neck.
Keep work and life separate.
Ideally, your bedroom should be a work-free zone, but that’s not always possible! You want your mind and body to associate your bed with sleeping, not work. So if your bedroom doubles as a home office, set up a defined workspace that works for your home’s layout.
Dim the lights.
Turn off harsh overhead lighting and use lamps to create a softer light. You also want to eliminate outside light that can disrupt your sleep, so blackout curtains are a wise investment. A gradual darkening of your surroundings will tell your body that your bedroom is a sleep zone.
Turn down the thermostat.
Most experts agree that the ideal temperature is between 60- and 67-degrees Fahrenheit, others 65- and 72-degrees Fahrenheit. The key is finding the right temp for you.
Set the (ambient) mood.
Focusing on one calming sound or action can minimize outside noise and ease chaotic thoughts, helping you fall asleep more quickly. Create calm and quiet with a white noise machine, breathing exercises, or a meditation app with guided imagery.
Practice sleep hygiene.
Piles of dirty clothes on the floor and cluttered nightstands will only increase stress levels, even if you don’t realize it. And no one wants to go to sleep smelling dirty socks. The right bedroom furniture can help keep your room organized.
Be intentional about furniture.
Creating the perfect sleep environment starts with having the right bedroom furniture basics. Good furniture can be pricey, but you don’t have to compromise quality or style to find affordable options. You can find high-quality, gently-used bedroom furniture for sale at up to 70 percent off the retail price at CORT Furniture Outlet.
Follow a daytime routine.
Set yourself up for sleep success! A good night’s sleep starts with a good day. If you’re wondering how to wake yourself up, try out these strategies..
Start off on the right foot!
Resist hitting the snooze button at all costs — or limit yourself to just one 9-minute snooze interval and build that into your morning routine. If your will-power wanes in the A.M., set your phone across the room, so you have to get out of bed to turn off your alarm. No one likes a startling wake-up call, so choose an alarm that isn’t alarming — just be sure it still does its job of waking you up.
Get some exercise.
John Hopkins Medicine reports that aerobic exercise decreases insomnia complaints in patients, often mimicking the results of certain sleep medicines! Try incorporating a form of movement that you enjoy to your daily routine to experience the “side effects” of exercise for yourself.
Bask in the sunshine.
Brighten your day — literally. Light tells your body it’s time to be awake, and darkness lets it know that it’s time to sleep. More exposure to bright light, especially natural sunlight, during the day, helps your body recognize when the sun goes down, making it easier to fall asleep.
Take a power nap!
An afternoon nap is often just what you need to finish the day strong. The ideal nap is either 20 minutes or 90 minutes, but not much in between. A 20-minute nap hits the lightest stage of non-REM sleep, which can boost your mood and give you a little oomph. Longer than that, and you’ll wake up feeling groggy unless you can sleep for a full 90-minute sleep cycle, which will take you through the deep stages of REM sleep and back to the lightest stage.
Watch what you drink!
Studies show that caffeine has an effect for 6-8 hours after ingestion, so avoid caffeinated drinks after 3 p.m. Also, be mindful of alcohol consumption before bed, as it can disrupt your sleep as well.
Give yourself an incentive.
Plan to do one thing during the day that feels rewarding. Maybe you’re looking forward to waffles for breakfast, excited to take an afternoon hike, or eager to meet a coffee friend. Having something to look forward to other than work (even if you love your job) can motivate you to get out of bed.
The right habits and a peace-inducing environment can ensure a restful sleep — and a joyful morning! Get the sleep essentials you need by shopping bedroom sets at CORT Furniture Outlet. Find a store near you and start catching more z’s tonight!