If you’ve ever woken up in the morning and thought, “I could use a nap,” you’re not alone.
Most of us need between seven and nine hours of sleep, but studies have found that many women get only six hours a night.
Maybe it’s a noisy roommate, a snoring significant other, or you’re thinking about tomorrow’s to-do list – we’ve all experienced those nights spent tossing and turning.
We all could stand to prioritize our zzz’s a little more! Beyond “beauty rest,” a full eight hours a night can be as good for you as a healthy diet and regular exercise.
Of course, after working all day, running errands, trying to have a social life AND a family life, it can be hard to get to bed at a reasonable hour. Then, once you’re finally under the covers you still want to catch up on Game of Thrones! And after lights out, your mind is still going.
So how’s a girl supposed to tune out and get a good night’s sleep? Stick to these bedtime rules and you’ll be in dreamland in no time.
- The Bed Is for Sleeping and Sex ONLY. No playful puns here. That’s it. No reading, watching TV, phone calls, emails, social media…when you’re horizontal you better be doing one of two things.
- Practice Makes Perfect. Your body is pretty smart. It gets used to falling asleep and waking up at a specific time. Don’t binge on that new Netflix show and sleep in late the next morning. If you try to keep a regular sleep schedule, your body will be ready for lights out and your sleep will be sleepier.
- You’ve Phased Out of Nap Time. If you’re the type that puts your head to the pillow and can fall asleep at any hour – you’re allowed to take a nap. But if falling asleep is a problem, leave the naps to the preschoolers.
- Cut Out the Caffeine, Say No to Spice. You’ve heard this one before, but it truly makes a difference! Caffeine and alcohol disrupt your sleep pattern while spicy foods may cause an upset stomach, which can keep you awake.
- Work on Your Fitness. Try exercising in the morning or afternoon and see how deeply you’ll sleep. But beware those after-work gym sessions – exercise boosts blood flow so if you’re going an hour before your bedtime you may be too amped to sleep!
- Treat Yo’self. Make your bedroom as comfortable as possible. Set up a primo pillow situation. Get that plush bedding you’ve been coveting. Adjust the bedroom to your most comfortable temperature. Block out all extra light, including your clock and any light from outside.
Keep calm and sleep on!