10 Habits That Will Help You Sleep Better | rolala loves

10 Habits That Will Help You Sleep Better

June 12, 2017
Habits That Will Help You Sleep Better, Habits for Better Sleep, How To Fall Asleep Faster, Ji Chang Wook in bed, Ji Chang Wook Femina

A good night’s sleep has a multitude of positive benefits for our longtime health, overall mood and general wellbeing. Lack of sleep has been shown to lead to weight gain and mental instability not mention premature aging. Actually getting enough sleep can sometimes be a challenge as there may be any number of factors at any time that can keep you from getting a good night's sleep. While certain factors might be out of our control, there are habits which we can adopt habits that encourage better sleep.

1. Watch What You Eat
Don't go to bed hungry or stuffed.It's best to avoid heavy meals before bedtime. Try to eat early enough to give yourself enough time to properly digest your food before going to bed.

2. Watch Your Caffeine
Caffeine can alter the melatonin levels in your brain, making it harder to fall asleep. This can happen even if you aren't drinking it right before bedtime since caffeine may linger in your system for up to five hours.

3. Limit Your Alcohol Intake
Research has shown a direct correlation between alcohol and sleep. It can even effect light drinkers, making it more difficult to fall asleep and lessening the quality and quantity of sleep, leaving you feeling fatigued.  And alcohol also increases the probability of of sleep illnesses like apnea.

4. Work It Out
Regular exercise can help people fall asleep faster and sleep more soundly. The key word is regular. But do avoid working out within three hours to your bedtime since exercise raises your body’s core temperature and it's a cooler body temperature that induce sleep. The one exception is yoga which actually calms the nervous system.

5. Have A Routine
Studies have shown that a simple and consistent nightly routine can improve sleep because practicing daily rituals train your brain to anticipate and get ready for sleep.

6. Relax
Wind down, clear your mind and put your stress to rest. Focus on the positive, breathe out tension, relax your mind and connect with your body.

7. Power Down & Dim The Lights
Turn off all your devices including phones, tablets and computers at least 60 minutes before bedtime. Exposure to blue light disrupts the brain from releasing melatonin. Room lighting can have a similar effect so switch from halogen and fluorescent lights to dimmer light sources to promote the production of melatonin

8. Check The Temperature
Research shows that a cool bedroom is optimal best sleep. Your body temperature rises and falls during the day. Around bedtime, your body temperature should dip and continue to cool until the morning so you may become restless if your bedroom is too warm. The ideal temperature range to support the body’s natural dip in temperature during the sleep cycle is 65 - 68 degrees Fahrenheit.

9. Create An Environment For Sleep
Your bedroom should be your sanctuary for sleep. Turn off the lights and aim to create a cool, dark and restful atmosphere that is is conducive to sleep. Try a little aromatherapy. Lavender and jasmine are two scents that have noted benefits for sleep.

10. Stick To A Schedule
Try to go to sleep and get up at the same time every day even on the weekends. A regular sleep schedule keeps your body’s circadian rhythm regulated.

These are all about creating optimal conditions for promoting sleep but everyone is unique and what works for each individual may vary. It really comes down to what works for you. For me personally, the caffeine one is key. I don't drink coffee but I do drink green tea and if I have anything with caffeine after 3pm it will keep me up. I have friends who can literally drink a cup of coffee and nod off ten minutes later. That is not me. And I find the phone thing to be truly liberating on top of making a real difference in terms of my falling asleep quicker.

Is there anything that anything that you do to try to sleep better?

Photos: Ji Chang Wook for Femina / Full editorial
28 comments on "10 Habits That Will Help You Sleep Better"
  1. Morning Rowena! This post is definitely written for me since I suffer of insomnia and I still didnt find a way to sleep better. I tried to limit caffeine and to get tired before going to bed..useless say I still have troubles!:// Happy Monday dear! xo

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  2. I try to get a good night sleep its very difficult I travel so much and sometimes and different time zone gets me whack. Great tips.

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  3. I am completely immune to the effects of caffeine, but I need a cool, dark and quiet place. Ear plugs and a sleeping mask are my constant bedtime companions.

    Linda, Libra, Loca: Beauty, Baby and Backpacking

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  4. Love these images:D
    Sleep is actually one thing I've been sorely lacking, but I totally know why. Not only am I a light sleeper, I also drink too much coffee, sometimes as late as 9pm...ack! Most days, I get about 4 hours straight, which is really a nightmare when it comes to functioning during the day, and not to mention all the skin problems I get. I do get a lot of things done, but at the expense of sleep:(
    Thanks for this post, Rowena. Will really try to make an effort to get more sleep.

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  5. I literally turn my phone off and put it in another room so I can sleep. Otherwise I will be on it all night.

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  6. Love it so much!

    BEAUTYEDITER.COM

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  7. Love these tips! Definitely agree with having a routine and winding down before bed. I always like to have a warm mug of milk and do a bit of stretching before I sleep to help me wind down!

    http://reveriebelle.blogspot.com

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  8. I have been an insomniac for more than a decade and I have tried multiple ways to get the best sleep that is possible but it never quite work out for me. It has come to a point that I accept that some days are better than others. Sleep used to be extremely stressful for me, I often worry if it's going to be a good or horrible night because I have to work the next morning. It's not as bad these days because I'm only working part time in the evenings and my husband works from home so he helps if I have a bad night and that takes a lot of the stress away.

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  9. Some great tips.. but what it doesn't take in account is little kids. They are unpredictable little munckins who climb into your bed, have nightmares and aches and always find a way to disrupt your sleep :(

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  10. These are really great habits!
    Interesting post!
    Kisses, Paola.
    Expressyourself

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  11. Totally explains why I didn't sleep too well last night. I didn't workout and I had a heavier dinner than usual. I was too busy "treating myself" lol.

    www.ohtobeamuse.com

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  12. Having this guy in bed would also help (maybe not with sleeping though)! I really have to watch what I do before bed, like not drinking caffeinated or sugary drinks, and not playing computer games or listening to music.

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  13. Thanks for these tips, need them this week with my 6am starts!

    Corinne x
    www.skinnedcartree.com

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  14. Great tips here, but for me it is all about hormones so non this will help. I have PMDD and insomnia is the hallmark symptom. Oh joy!

    Allie of
    www.allienyc.com

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  15. Excellent post (as always)!Thank you very much :)

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  16. Who wants to sleep having this guy in bed?! LOL. Great tips, Rowena. Caffeine has never bothered me, actually coffee just before bedtime makes me sleepy, don't ask me why, maybe I am weird, lol. Happy new week, girl.
    xox
    Lenya
    latest look: For Romeo and Juliet

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  17. I am definitely a fan of a routine (helps since kids love routines too!) and it helps me sleep better. i really need to limit screen time though!

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  18. Interesting post!
    Have a lovely day!
    kiss:)

    xxBasia

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  19. These are such good tips - and too often we don't do everything we should to get a good night's sleep. At the moment I have the toddlers keeping me from getting a good night's sleep but I'm hoping that they grow out of it soon haha so I can go back to having a restful night! :)

    Hope you are having an awesome week so far! :)

    Away From The Blue Blog

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  20. I always have trouble sleeping lately because there's alot of things going on with work and I keep thinking about it when I'm about to sleep

    http://www.pinkoolaid.com/

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  21. Sleep has become so important to me over the last year or so. I used to fight sleep now I find myself craving it and enjoying it more than ever. Exercising always helps me sleep better, when my body is tired I’m tried :) I also have a sleep routine and that always helps.

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  22. These are so true Rowena! Your bedroom should definitely be your sanctuary. I keep things minimal, soft & serene. I want to incorporate more aromatherapy in my bedroom. I love the idea of different oils & diffusers to accomplish this. I have to do a better job unplugging at night! LOL
    http://www.averysweetblog.com/

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  23. Hi Rowena! I used to have trouble sleeping but not anymore. If I do, I take a hot bath, I find that helps. Awesome tips btw.

    xo Jo

    http://www.whiterosesandcoffee.com/

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  24. I try to do all of these :) finding a balance is key!

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  25. This makes so much sense. I think the most important one is to create a schedule and stick to it, if your schedule is erratic then you can never expect to have a decent nights sleep.

    Amy;
    Little Moon Elephant

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