21 Proven Tips to a Better Night's Sleep

If you have trouble sleeping at night, you’re not alone! An estimated 164 million Americans struggle with sleep at least once a week. We live in a culture of sleeplessness. Back in 2014, the CDC declared sleep deprivation a national health epidemic with more than 70 million adults suffering from a sleep disorder.

A typical adult needs at least 7 hours of sleep a night for optimal health, but today’s steady stream of stimulation from round the clock news cycles, social media and electronic devices can make catching catch those Zzz’s a challenge.

We’ve put together a list of 21 Proven Tips to help you get a better night’s sleep, starting tonight!

Optimize Your Sleeping Environment:

Research has shown that having a calming and peaceful sleeping environment helps you sleep better at night.

  1. Clear out the clutter: keeping your bedroom neat and free of clutter reduces your stress and helps your body and mind to relax.

  2. Keep your room cool: your body relaxes and sleeps better when cool. Keeping your bedroom between 60-67 degrees (f) (15-19 degrees Celsius) will aid in the sleep process. Also thin, cool pajamas helps keep your body at the optimal sleeping temperature. You might even try sleeping naked for optimum cooling! 🙂

  3. Keep electronics out and off: Electronics such as televisions, smart phones, and digital alarm clocks all have a higher concentration of blue light. Blue light disrupts the body’s melatonin production, which is the hormone responsible for sleep.

  4. Listen to relaxing music: As you get ready for bed and after you lay down, use the Wholetones® 2Sleep music player and let the frequency-enhanced lullabies gently drift you off to sleep. Wholetones 2Sleep is clinically-proven to help you fall asleep faster, stay asleep longer, and wake up refreshed.

  5. Decorate with live plants: Plants help purify the air and bring a calming energy to the space.

  6. Keep your bedding fresh and clean: Crawling into a clean bed with fresh blankets, sheets, and pillow cases is one of the best feelings there is! Tip: Spray your pillow with lavender essential oil to help relax your body and mind.

  7. Use room-darkening curtains: Keeping your room dark will aid in your body’s natural production of melatonin. Being dark also helps your optic nerves and gives your body cues that is is time to relax and get ready for sleep.

Optimize Your Evening Routine:

You can help your body sleep better at night by allowing it to gradually slow down and relax in the evening.

  1. Avoid caffeine consumption late in the day: Caffeine can stay elevated in your blood for 6–8 hours, making it important to avoid long before bedtime if you are wanting a good night’s sleep.

  2. Reduce long daytime naps: Studies show that short (20 minutes is optimal) daytime naps can be beneficial to focus and productivity, however long daytime naps can impair nighttime sleep. If you enjoy long daytime naps and sleep great at night, then there is no need to change things. Everyone’s body is different.

  3. Take a relaxing bath or shower: Taking time to yourself to clear your mind and ease your muscles can go a long way in preparing your body for sleep. Tip: use epsom salts or lavender to calm and soothe your body.

  4. Regular Exercise: According to a study by the National Institutes for Health: exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night. Tip: don’t exercise right before bed as this will rev your body up when you are trying to calm it down.

  5. Reduce your stress throughout the day: Listen to Wholetones Healing Frequency Music during the day. Listeners report that Wholetones removes stress, soothes anxiety and may even help to relieve pain.

  6. Don’t eat late in the evening: Studies show that late-night eating can negatively impact both sleep quality and the natural release of HGH and melatonin.

  7. Lower the lights: Dimming the lights around your home 2-3 hours before bedtime can aid the body in its production of melatonin, that all-important sleep hormone.

Set Yourself Up For Success:

Preparation and consistency are key for many aspects of life and sleep is no different.

  1. Keep a consistent schedule: Get up and go to bed at the same time each day. This helps your body learn when it should be getting relaxed for bedtime.

  2. Make sleep a priority: Schedule your bedtime early enough to ensure at least 7 hours of sleep at night.

  3. Make your bed a special place: Use your bed only for sleep and sex. This way your body and mind know that if you are crawling into bed one ,or both, of those things are happening!

  4. Don’t let your pet spoil your sleep: If your pet keeps you awake at night with constant movement, shifting, and getting up and down, keep them calm and relaxed with Wholetones for Pets: Calming Music For Stressed Out Pets. Because if your pet is stressed out, you’re stressed out.

  5. Meditate or pray before bed:  Having quiet time to yourself before you try to sleep is key to letting go of the stresses of the day. Clear your heart and mind before laying down.

  6. Journaling your thoughts: Put your racing thoughts or worries on paper in a worry journal you keep by your bedside. Clearing your mind of clutter can help you drift off more smoothly.

  7. Expose yourself to natural light: Getting enough natural light during the day keeps your body clock on a healthy sleep-wake cycle.

Sleep Guide sponsored by Wholetones. We hope this list helps you sleep better, starting tonight! For more helpful information on sleep, please visit us at: Wholetones.com

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