Transform Your Sleep Quality with These 12 Amazing Tips
Sleep has so many benefits that even billionaires like Bill Gates clock up to eight hours each night. If someone as busy as Bill Gates can find seven or eight hours in the day for slumber, you can, too.
Unfortunately, more than one-third of adults get less than the recommended seven hours of sleep each night, and almost 50% report feeling regularly tired during the day, according to SleepFoundation.org.
Sleep is a touchy subject for me because I spent more than a decade suffering from chronic insomnia. As I faced each day, I realized the true value of sleep and that everyone should try to make it a priority, however possible. Here are 12 secrets to a luxurious sleep routine that you can begin incorporating today for some better Zs.
Consider Your Sleep Chronotype
A sleep chronotype is a classification that describes an individual's natural preference for sleep and wake times, as well as their patterns of alertness and activity throughout the day.
It’s worth knowing your sleep chronotype as it affects aspects of your daily life and performance.
You can take tests or quizzes online to determine your sleep chronotype, which will then recommend the best times to go to bed and stay awake for optimal well-being.
Take Magnesium
Magnesium is an essential mineral with several benefits that may aid sleep. Some research suggests that it might help those who suffer from restless leg syndrome and can also help calm the central nervous system.
You don’t have to opt for expensive magnesium tablets, though. Shelby Harris, a licensed clinical psychologist and sleep health expert, told CNBC that a sugar-free yogurt with almonds or peanut butter contains natural doses of magnesium.
“I always tell people about an hour before bed,” she said. “The mix of protein and carbs can be helpful for some people.”
Get a Sleep Divorce
Nighttime disturbances from your loved one are common. Not too long ago, Cameron Diaz admitted that we should “normalize separate bedrooms.”
In a December 2023 podcast of “Lipstick on the Rim,” hosted by Molly Sims and Emese Gormley, Cameron Diaz noted the benefits of sleeping separately.
“To me, I would literally, I have my house, you have yours. We have the family house in the middle. I will go and sleep in my room. You go sleep in your room. I’m fine,” she said.
Read a Book
Reading books before bed may reduce stress and help you relax. When you are relaxed, you will have a more restorative sleep.
If you can read for about 20 minutes in a dark room with a night lamp–not the main light because it is too bright — it won’t take you long until your eyelids feel heavy.
As for the type of book, just about anything goes. Read whatever takes your fancy. When you need to read the same sentence over and over, it’s time to turn off the light and sleep.
Count Your Blessings
Some people keep a journal to help them practice gratitude and end the day on a good note. This helps them shift their focus from the things that have gone wrong to a more positive outlook.
Writing about what you are grateful for can help you rewire your brain for the better. Many studies have found that those who count their blessings tend to be happier and less depressed.
Adopt Minimalism
A simple, uncluttered bedroom can help you sleep, too. Clutter has been shown to raise your stress hormones, which can, in turn, affect sleep.
If you have items in your room that you don’t need and that serve no purpose, you might want to consider removing them. Utilize under-bed storage to keep clutter out of sight.
Apply Calming Scents
Every now and again, you may want to indulge in a calming scent to help you drift off to sleep. Unwind by adding fresh flowers to the room or light some scented candles.
You may also take it one step further and spritz your pillow with a sleep mist that offers a unique blend of natural oils such as lavender and chamomile. Many report that this helps them sleep faster and offers a more refreshing sleep.
Limit Screen Time
The night is supposed to be a time of relaxation and unwinding. Phone screens can do the opposite. The blue eyes emitted from phone screens keep us awake by suppressing melatonin, a hormone that helps us sleep.
Try not to use your phone at least 30 minutes before sleep. For a more luxurious sleep routine that’s all about you, I recommend giving yourself at least an hour of no phone time.
It can be difficult to do, but you will feel so much more rejuvenated in the morning after a full night's rest.
Meditation
Meditation may take some getting used to, but it will teach you to relax when you need it most and help you sleep as well.
There are many books and videos to help you understand meditation and find the right meditative technique that works for you.
Another option is to download an app, such as Calm or Headspace, which has built-in guided meditations. The short, simple meditations take approximately 10 minutes to complete.
Set Your Thermostat
Temperature can contribute to our sleep troubles. Sleeping in a room that is too hot or cold could affect our sleep quality and wake us up.
The optimal sleeping temperature for adults should be between 60 and 67°F and between 65 and 70°F for babies and toddlers.
Use Silk Pillowcases
There is nothing that screams luxury quite like silk!
While they have a higher price tag than their cotton cousins, they last for years with proper care and are often ranked number one for their hair and skin benefits.
Silk pillowcases combat fine lines and wrinkles due to their smooth surface and also eliminate hair frizz, which we commonly associate with nights of tossing and turning.
Stay Consistent
If you want to get good sleep night after night, stay consistent with your sleeping habits. Go to bed and wake up at the same time every day.
Regulate your body clock, even on weekends. Sleeping until late morning on a Saturday or Sunday could contribute to the Sunday-night insomnia people often experience.
