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Six Steps to a Good Night’s Sleep

Jan 7th 2020

woman stretching in bed after good night sleep

1. Create a Routine

The connection between body and mind is important for attaining a good night’s sleep. Often times, we try to shut down our body before our mind is ready, which leaves us feeling restless and annoyed that our well-intended efforts for better sleep did not work out.

Whether it’s your mind or body that’s making it difficult to sleep, a routine can help align the two parts of ourselves that require rest.

According to the Mayo Clinic, a person is more likely to get their recommended seven hours of sleep by sticking to a schedule, even on the weekends.

If you wake up very early during the week and can’t commit to waking up as early on the weekends, don’t worry. As long as your schedule has a sense of consistency to it, you’ll still get the benefit of better sleep.

As you stick to a sleep schedule, you’ll notice that your body adapts and becomes more adept at listening to your mind when you say it’s time for bed.

2. Wind Down

Some people have the superpower of falling asleep at their will. But, if you’re like the rest of us, the time it takes to actually fall asleep can be frustrating.

Don’t expect your body to switch off like a lightswitch. Instead, dim the lights and spend some time winding down in preparation for your trip to dreamland.

This may mean something different for everyone, and that’s okay. One person may find that spending 20 minutes reading can do the trick, while another may need a relaxing bath with candles.

Other ideas include listening to instrumental music, stretching, meditating, or reflecting in a journal.

However you choose to wind down from the day, make it part of your routine so that your mind and body start to associate the activity with going to sleep.

3. Clean Up

Physical clutter is yet another cause for distraction that can keep your mind awake at night. So, yes, the fact that your floor is littered with dirty clothes may have something to do with your inability to fall asleep.

Conversely, a clean and tidy environment contributes to a calming sense of relaxation that promotes deep sleep.

Think about how you feel when climbing into a beautifully made bed, compared to having the corner of your fitted sheet pop off the mattress as you roll in. Big difference, right?

In addition to the overall coziness of your bed, it’s also important to maintain a clean bed for health reasons. Bedding collects dirt, dust, and other allergens that can make it difficult to breathe and sleep easily. To protect yourself from these invisible attacks, Good Housekeeping recommends washing your sheets every two weeks.

4. Say Goodnight to Screens

You’ve heard this one before, and for a good reason. Screens are more than a distraction; they’re bad for your sleep.

According to Harvard Health, any kind of light will suppress the secretion of melatonin, but blue lights do so with greater strength (especially at night).

Televisions, computers, tablets, and smartphones all emit blue light, and are often used before bedtime. To reduce your nighttime exposure to blue lights, try establishing a set time to power-down.

The National Sleep Foundation recommends a digital curfew for everyone, whether it’s “two hours before bed, one hour before bed, or even 30 minutes before bed—the earlier in the evening, the better.”

But, if ignoring your devices is too much to ask, try wearing blue-light-blocking glasses. Even by limiting your exposure to blue lights, you can still expect better sleep.

5. Use Your Senses

Did you leave the bathroom light on? Do your sheets smell like they could use a wash? Is it somehow too quiet?

Our senses can either help us fall asleep or prevent us from doing so entirely.

Use your senses to reinforce the message to your body that it’s time to sleep.

A few soothing scents proven to help induce sleep are Lavender, Jasmine, and Valerian Root. Try aromatherapy in your nighttime shower, when you wash your sheets, or to moisturize your skin in the form of essential oils. If you make it a habit, the smell of your favorite scent can be an automatic trigger for your body to go to sleep.

As previously mentioned, light can interfere with your efforts to sleep deeply. If lights are preventing you from getting to sleep, try using blackout curtains or a sleep mask to block out everything but the Zs.

Noise is another impediment to a sound night’s sleep. If you need to drown out bothersome sounds, try listening to nature sounds, ambient music, or an audiobook. If it’s the silence that makes you uncomfortable, try a white noise machine in addition to the suggestions above.

6. Reassess Your Mattress

While an old mattress can have you tossing and turning, a new bed can leave you feeling rested and refreshed. So, if your mattress has seen better days, don’t be surprised if it’s the reason for your lack of sleep.

If you think it’s time for a new mattress, pay close attention to how it conforms to your body. The right mattress will work to alleviate pressure points on your body, thereby improving your circulation and breathing for optimal rest.

When choosing a mattress, keep in mind that waterbeds are designed to provide the kind of contoured support that alleviates pressure and leaves you feeling rested.

If you’re ready for a good night of sleep, try an Afloat mattress (risk-free) with our 100 Night Guarantee.

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