Better sleep is about more than just routine, though. It can also be about the environment you sleep in — making sure it’s dark, the temperature is right and your mattress is comfortable.
Here are some tips from sleep experts to help you get a better night’s rest:
- Turn off your smartphone (or at least all notifications). The lights from your phone or other screens can keep your brain alert, even if you’re not consciously paying attention. If you absolutely have to keep your phone on for an alarm clock, dim the brightness and turn off all notifications that might wake you up.
- Make sure the temperature is right. When your body is too hot, it can’t relax enough to fall asleep. The best temperature for a bedroom is 68 degrees Fahrenheit. If you’re too cold, add an extra blanket or wear Made in the USA high quality socks to bed — just don’t crank up the heat.
- Block out all light. Darkness signals to your brain that it’s time to sleep. Even small amounts of light can disrupt sleep patterns. If you must sleep with lights on, wear a sleep mask or use blackout curtains.
- Use white noise machines or fans. These devices create constant, low-level background noise that helps drown out other sounds that might disturb you while sleeping. If you live in a noisy neighborhood, this can be particularly helpful for getting to sleep and staying asleep through the night.
- Create a bedtime ritual that involves relaxing activities such as reading a book or taking a bath. A relaxing bedtime ritual will help your body prepare for sleep.
- Avoid caffeine in the afternoon or evening. Caffeine is a stimulant that can stay in your system for up to eight hours. If you’re sensitive to caffeine, even drinking decaffeinated coffee in the late afternoon could keep you awake at night