- Consider How Much Sleep You Need
While eight hours of sleep is considered standard, there is some disparity in how much one may need to sleep to feel their best. For some, six to seven hours of sleep is enough to feel peppy, while others need up to nine hours of sleep to feel well-rested.
If you are yet to find your sweet spot, start with seven hours, and see how that works out for you. If you feel you still need more rest, increase your sleep time by an hour until you get to the point where you feel well-rested.
- Create a Sleep Plan
Consistency plays a crucial role when it comes to developing a healthy sleep habit. According to research, individuals who go to sleep and wake up at around the same time each day – especially young adults, teens, and kids – are less likely to have problems with sleep. It’s also worth noting that a consistent sleeping pattern can help promote healthy body weight. Having an established waketime and bedtime that allows you to enjoy enough sleep is essential as it enables you to avoid weekday jet lag, and staying makes it easier for you to remain consistent.
The easiest way to start is by setting a wakeup time. Ask yourself one question: when do I need to be up to start my day comfortably (not in a rushed, stressed manner)? Pick a time you’ll be able to stick to within sixty minutes, even on weekends.
Once you’ve done that, consider the amount of sleep you need and work backward. Add an extra thirty minutes, so you have enough time to fall asleep. According to studies, the average person takes about 15-20 minutes to fall asleep, so it is essential to factor this in – some wiggle room can help keep you from stressing about the clock. For instance, let’s say you want to wake up at 7 in the morning, make sure you are in bed by 10:30 PM, and utmost 11:30 PM.
- Come Up with a Relaxing Routine
It can help to follow a pre-bed routine for one hour or thirty minutes before going to bed. Forming such a habit and sticking to it will help your body and mind learn that it’s time to sleep.
Your routine should primarily focus on things that make you feel calm and happy, nothing stressful like emotional talks, work, bill paying, or exciting or violent games or shows. Consistently follow a predictable pattern, and just like your sleeping schedule, do your best to do it at around the same time every day.
Your routine could be something as simple as brushing your teeth, a little sketching or reading, some light yoga, doing a face mask, or laying out tomorrow’s outfit – basically any low-key activity that works for you.
- Prioritize Snoozing
If you have a hard time sleeping, make getting enough rest a priority. Getting enough sleep is more beneficial than another round of Candy Crush or a late-night Netflix binge. Remind yourself that you will wake up with better looks, a clearer head, better health, or a better mood – whatever’s motivating and important to you.
A Sleep in America poll conducted by the National Sleep Foundation in 2015 found that pain and stress dramatically affect how people sleep. However, according to the study, pain and stress sufferers who prioritized sleep reported that they slept much longer and enjoyed better sleep quality than individuals who didn’t. If you are looking to enjoy better sleep, consider investing in a high-quality Serta mattress designed to alleviate back pain.