9 Ways to Improve Sleep

9 Ways to Improve Sleep

The compression induces relaxation and can instantly create a sense of calm. Try using it while reading before bed.

Try a weighted blanket

Try deep breathing

This can be incredibly relaxing and help immediately induce the parasympathetic nervous system. To do: hover your right thumb on your right nostril and your ring finger over your left. Shut your eyes, and close off your right nostril with the right thumb. Breathe slowly and deeply through your left. Next, block your left nostril with your left ring finger and exhale through the right nostril.

Try adding in some lavender essential oils to your palms or soles of your feet before bed.

Aromatherapy

Better sleeping with cooler temps! Consider putting the temp down a few degrees before hitting the hay.

Cool the bedroom down

The best way to avoid a sleep hangover on the weekends is to try to keep a routine during the week. That way, your body is accustomed to gearing up and winding down at around the same time every day.

Keep the routine

Get new bed sheets, change the laundry detergent, and envision you’re in an entirely new environment! Hotel sleep always seems to be better, no?

Pretend you're in a hotel

This can be in the form of a light lamp or just getting outside for 10-15 minutes in the morning (bonus points for taking your shoes off and getting those feet immersed in nature!). Not only does this help with melatonin release, the sunlight helps the brain make serotonin (happy molecule!), while decreasing melatonin production thus, decreasing fatigue.

Light exposure in the morning

The blue light from screens blocks melatonin release, which is crucial for sleep induction. Try avoiding screens for an hour before bed and ensure your screens are in night mode at the very least.

A

Avoiding screens

If you still can’t sleep, try walking out of your room then walking back in as if you were trying to sleep for the first time.

If all else fails, take a break