The new year comes with new resolutions and goals. Maybe your goal is to run a marathon in 2020. Or maybe you want to declutter your home or spend more time volunteering. Whatever your goal is, sticking to your resolutions requires that you're well-rested.
Don't worry, we're here to make sure you're the best version of you. Here are a few ways to get more sleep and sleep better in 2020.
Invest in the right sleep products
It may seem obvious, but to get good sleep, you need the right tools. An ideal sleeping environment is completely dark (this signals to your body it's time to snooze!), about 68 degrees Fahrenheit and of course, comfy and cozy. Here are some of our essentials for a good night's rest:
- Blackout curtains and/or an eye mask to make sure it's perfectly dark
- A sound machine that plays white noise (or any constant, unchanging noise)
- A good mattress that's supportive and comfortable and the right pillow for your sleeping position
- Comfy, loose pajamas and lightweight bedding (you want to be cozy, but nothing is worse than waking up sweaty!)
Try essential oils for sleep
Essential oils are becoming very popular and have many uses. Some of our favorite scents for sleep include lavender (found in many baby products), valerian (a common ingredient in herbal tea), and bergamot (which has the opposite effect of its other invigorating citrus family members).
You can use essential oils in many different ways, but if you're new to oils, try a few drops and water in an oil diffuser. If the scent is too much next to your bed, place your diffuser across the room. Many diffusers even have timers, so it won't stay on all night.
Create a sleep schedule
Creating a sleep schedule (that you stick to!) can help you fall asleep faster, stay asleep longer and get better quality sleep. While it can be challenging to go to bed and wake up at the same time every night and morning at first, it can have major benefits.
One of the biggest benefits is that, by training your internal clock on a cycle, you'll be able to fall asleep faster and get deeper, better quality sleep. Having a sleep cycle can also help you treat symptoms of insomnia by creating a routine that helps you wind down and get in the right mindset for sleep.
Yep, that's right, a regular workout can help you get better sleep. And, hey! This one might align with other resolutions you have for this year.
Working out not only strengthens and stretches your body, it can also help reduce stress and clear your mind, which may help you fall asleep faster at night and sleep soundly.
It may sound silly, but journaling at the end of every day could help you get better sleep. By keeping a journal, whether you write it all down by hand or keep a note in your phone, you're clearing your head and getting it ready to rest.
Journaling can also help you focus on positivity and practice gratitude, which is another great goal to set for the year. At the end of every day (or whatever cadence works for you, we understand you're busy!), write down 3-5 things that you're grateful for or a few things that were good about your day. Focusing on the positive is infectious and can change your entire outlook on things.
Other tips for better sleep
Of course, everyone is different. What lulls you to sleep may not do the trick for a friend. If you're still not getting the quality sleep you'd like, here are a few more things to consider:
- Limit caffeine before bed (and be careful what you eat!)
- Limit screen time and electronics around bedtime. The blue light can keep your brain active.
- Choose a low or no motion transfer mattress, especially if you and your partner are on different schedules or you sleep with a furry friend. (Psst! Leesa mattresses offer low or no motion transfer, so you don't feel when they get in and out of bed and vice versa.)
- Consider taking melatonin (a naturally-occurring sleep hormone), but chat with your doctor first.
- Try an adjustable base. You may sleep better with your head slightly elevated.