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Use these tips to get to sleep faster and stay asleep longer—every night.
More than 35 percent of American adults get less than the recommended minimum of 7 hours each night, according to the Centers for Disease Control (CDC). If you’ve been known to toss and turn all night, or lie awake for hours before finally drifting off, don’t despair: You can increase your odds of getting a good night’s sleep by simply improving your sleep hygiene with these tips from the CDC:
Embrace routine and ritual. You can tailor your sleep and wake schedule to your own preferences and habits, but try to go to bed and wake up at the same time each day—including on the weekends. You might also try creating bedtime and morning rituals to help you transition from day to night and back. For example, try drinking a cup of herbal tea an hour before bed or taking a warm bath. Ease your mind with the benefits of aromatherapy. Try lighting a scented candle to help you wind down with relaxing herbal scents.
Create your sleep sanctuary. Make sure your bedroom is dark, quiet, relaxing, and a comfortable temperature. Consider adding blackout curtains at the windows to keep out ambient street light. We recommend the DKNY Urban Melody Room Darkening Window Curtain Panels. It will help your room stay pitch-black despite outdoor light sources. Plus, they have a faux-suede texture and an elegant raindrop pattern—and a weighted hem to create the perfect “pool” on the floor. Stay comfortable through the night with temperature-regulating sheets. Woven from a luxurious blend of cotton and silk, Donna Karan Silk Indulgence Sheet Collection, will keep you warm in the winter and cool in summer. If you like to snuggle before falling asleep, give a Wellbe scented pillow a hug for an inhale of soothing lavender as you drift away.
Power down. Give your body enough time to relax and digest. Avoid large meals, alcohol, or caffeine before bed. Try to have your last meal two to three hours before you go to sleep to avoid any discomfort. Be sure to turn off electronic devices an hour before bedtime. If possible, remove them from the bedroom altogether—or at least cover up any lighted displays. The light from electronic displays can stimulate the brain which makes it harder to fall asleep. If you need a bit of entertainment to end the night, try reading a book or magazine instead.
Your morning routine counts. In the am, be sure to make your bed—it’s an easy way to feel accomplished and it will make getting back in bed later that night more inviting. Expose yourself to daylight to promote a healthy sleep-wake cycle. Engage in daytime exercise so you can sleep soundly at night.
Take these tips to evaluate your sleep hygiene. Find a routine and stick to it for productive days and restful nights.