Updated: Feb 17
Do you struggle to get a restful night’s sleep?
According to many studies, over one third of Americans do not get the sleep they need on a regular basis.
Not getting a good night’s sleep can cause chaos on one’s physical and mental well-being, so it is important we should all be paying a little more attention to our sleep hygiene.
Simply by getting a good sleep hygiene is composed of practices or habits that help people have regular sleep.
Here is how to improve it and get that wonderful and refreshing night’s sleep.
Create a Comforting Sleep Setting
Creating a comforting sleep setting is one of the best practices for getting a rejuvenating night’s sleep. A peaceful sleep setting is going to calm one into a serene state of sleep. Think about the following tips to create a soothing sleep setting:
1. Make Sure the Room Is as Dark as Possible
We are naturally programmed to sleep in a dark setting. It is a good idea to consider blackout curtains if outside light is a problem, relaxing sound machines, and making sure all electronics are kept out of the bedroom. Even the smallest amount of light from a phone or digital clock can interrupt your sleep.
Disconnect from screen time at least one hour before going to bed.
2. Create a Perfect Space
Create your bedroom into a relaxing and cozy bedroom sanctuary is one of the easiest ways to help promote a good night’s sleep.
Transform your bedroom into a truly relaxing place to be and you will be surprised to see how quickly that tension melts away.
Relieving tension is just one reason you should want to create a relaxing bedroom sanctuary. Having a space where you feel comfortable and completely at ease can work wonders for your mental state.
Aside from helping you tension free and boosting your overall happiness, transforming your bedroom into a sanctuary can also help you incorporate other healthy habits into your day.
3. Make the Bedroom a Happy Place
Want your bedroom to bedroom to bring you a little more joy and relaxation? Does a busy mind get in the way of falling asleep? Simple steps to make it happen:
· Remove the TV from your bedroom
· No working or work related supplies
· Charge your phone in a different room
· Make your bed everyday
· Keep it clutter-free
Set a Sleep Schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people do not need more than eight hours in bed to be well rested.
It is a good idea to go to bed and get up at the same time every day, even on weekends. Being consistent reinforces your body's sleep wake cycle. Start with these simple tips:
· Pay attention to what you eat and drink · Create a restful setting
· Limit daytime naps
· Include physical activity in your daily routine
Pick a time to go to bed and wake up each day and be consistent and try to avoid that snooze button. There will tough days and adjustments will be necessary, but doing one’s best to stay on track with a set sleep schedule and it will create a huge difference.
The first days might be difficult, the body should adapt to the point where waking up rejuvenated before the alarm even buzzes will become easier.
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