According to the National Sleep Foundation, millennials are the most sleep-deprived generation. In fact, nearly one-third of millennials say they get an average of less than six hours of sleep per night. If you’re part of this group, you might be wondering how you can possibly get enough rest (or at least improve on the amount of sleep you’re getting each night).
Here’s a detailed guide to help you get your full eight hours every night, whether you need to avoid screen time before bed or purchase a night splint online.
1. Go to bed and wake up at the same time every day
This may seem like an impossible feat if you have an erratic work schedule, but try to stick to a regimented sleep schedule as much as possible. Going to bed and waking up at regular times will help your body establish a healthy sleep rhythm, and you’ll notice the difference.
2. Create a night-time routine
Winding down for bedtime will signal to your body that it’s time to sleep. A consistent routine will also cue your body to start producing melatonin, which is a hormone that makes you sleepy. A few ideas for things you can include in your routine are reading for 30 minutes before bed, taking a warm bath, or writing in a journal.
3. Create a cosy environment for sleep
Most people sleep best in a dark, quiet room with a comfortable temperature. Consider investing in blackout curtains or an eye mask to block out any unwanted light, and use a white noise machine or earplugs to drown out any disruptive sounds.
4. Avoid screen time before bed
The blue light emitted from screens can interfere with your body’s production of melatonin and make it harder to fall asleep. Try putting away all electronics at least 30 minutes before bedtime.
5. Get some exercise during the day
Exercise can improve your quality of sleep by helping you fall asleep faster and sleep more soundly throughout the night. Just be sure not to finish your workout too close to bedtime, as the endorphins this produces can make it difficult to fall asleep.
Try these tips today and see how quickly you notice a difference in the quality (and quantity) of your sleep
Getting enough rest is crucial for your overall health and well-being – but it can be tough to get those full eight hours when you’re constantly on the go. By following these tips and establishing healthy sleep habits, you’ll be well on your way to catching some quality Zs each and every night. Sweet dreams!
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