It’s no secret that sleep deprivation can have a serious impact on your body. Long-term sleep issues can put you at greater risk for chronic conditions such as heart disease and diabetes. According to the National Sleep Foundation, it’s recommended for adults to get anywhere from seven to nine hours of sleep per night. However, up to 32.9% of Americans receive six hours of sleep or fewer each night.
The good news is that getting better sleep doesn’t need to be a hassle, and you don’t necessarily need to reach for the melatonin to catch some Zzz’s. Here are a few simple ways you can improve your sleep schedule so you can get some much-needed rest.
Put your phone away at least 30 minutes before bed
According to Money.com, insomnia is one of the top reasons why late-night online shopping has become such a big trend in recent years. In fact, over 51% of smartphone users have discovered a new product while scrolling on their phones. However, late-night scrolling and shopping can have a negative impact on your sleep. Shopping causes your brain to release dopamine, which can make you feel more alert and awake. The National Sleep Foundation recommends putting your phone away at least 30 minutes before bedtime to keep your tech from keeping you awake. Consider setting your alarms before you start getting ready for bed so you won’t be tempted to check Instagram or Twitter when you’re about to go to sleep.
Give yourself a DIY massage
Techniques like massage therapy and dry needling both reduce inflammation and decrease pain, which can help improve your ability to sleep. However, regular massage appointments aren’t in everyone’s budget. To help you get some relaxation without breaking the bank, try giving yourself a DIY massage. Neck massagers, body rollers, and even your own hands can help to reduce muscle tension that’s built up in your body throughout the day.
Make your bedroom a good place to sleep
Many people see their bedrooms as an extension of their living rooms and may try to color-coordinate the space. However, it’s a good idea to think of your bedroom instead of as its own separate area where relaxation and rest are key. Think of colors that make you feel at ease and textures that you find relaxing. Keep those design elements in mind when constructing your bedroom. Choose soft covers and pillows, calming colors for your bedding and decor, and choose black-out curtains to keep street lights from disrupting your sleep.
Make yourself feel secure
Even the calmest of bedrooms can quickly make you restless when you hear a bump in the night. If your neighborhood or apartment building is a little on the louder side, consider opting for a few simple home security gadgets to help you feel more at ease. SimpliSafe is one of the more popular apartment-friendly home security systems, and dashboard cameras have grown in popularity by 15.3%. Set up your security system before getting ready for bed and then do some calming activities to put you in the right headspace for sleep. Consider listening to soundscapes or meditation apps on your phone before putting it away before bedtime.
It isn’t always easy to get the right amount of sleep. But by following the tips above, you can help improve your sleep schedule so you can relax, unwind, and catch some much-needed Zzz’s.