We all tend to take sleep for granted from time to time. During the week, we have so much going on that we might not get as much shut-eye as we should. We may even try fitting in more work before we go to bed (yes, we’re looking at you with the laptop!).
The experts over at the CDC report that a whopping one in three adults don’t get enough sleep. Americans are exhausted, weary, fatigued, restless -- no matter how you spin it, we are tired, and it’s taking a toll on us. Bleary eyes, dark circles, lack of energy… these are just some of the tell-tale signs of not getting enough Zzzs -- it’s not a cute look!
If you’re struggling to get to sleep and are tired of… well, being tired, you’ve come to the right place. In this article, we’ll tell you all the best things you should do before bed to help you feel bright-eyed and bushy-tailed in the morning.
Let’s get started!
1. Wrap Up The Day
First things first. Decide that the day has ended, and you will go into another phase of the day -- the nighttime phase. If you work until 6 pm, make sure that you put your work down and end your day so you can focus on another part of your life. Life is short, so you want to do as much as you possibly can. So if you’ve promised dinner with your fam or a movie with your bestie, make sure you do that.
You have to allocate your time for each category —sleep, work, and time for other activities. You already allocate most of your time to work and sleep, so the moment the clock hits 6 pm or 7 pm, just stop what you’re doing and spend the rest of the day doing other important activities in your life. Yes, we are giving you permission to hang out on the couch and do nothing -- it’s good for you!
2. Tidy Up
If you ask us, the worst way to start your morning is by waking up to a messy home. Before you hit the hay each night, make sure you put clean laundry away, wash all the dirty dishes, pick up the kid’s toys (or better yet, make the kids do it), and make sure everything is where it belongs. By doing this on a nightly basis, you’ll find that it doesn’t take very long because things won’t have a chance to pile up.
You’ll wake up in the morning without the stress of icky-smelling dirty dishes to be washed and things misplaced or stepping on a Lego barefoot (aka the most painful thing in the entire world) because you took care of those things the night before. This is a really good habit you can instill in your entire family to ensure each day begins on the best foot possible (a foot that hasn’t been irreparably damaged by a Lego, that is).
3. Practice Gratitude
Believe it or not, studies show that gratitude helps you feel much more optimistic and reduces stress and anxiety-- and we’re all about reducing stress and anxiety! Taking a few minutes before bed to write down what you’re grateful for focuses your brain on happy thoughts and makes it harder for it to get stuck in the long-list-of-things-that-stress-me-out cycle.
So get super cozy in your Big Fig, snuggle up with your journal, and simply jot down a few things that you are thankful for — even if it’s as simple as those tasty tacos that you had for dinner or that your cat wanted an extra snuggle today.
4. Put Your Phone Down (Yes, You!)
If you like to read before bed, that’s great -- but make sure you’re reading an old school printed paper book rather than your Kindle or iPad. The blue light (short-wavelength enriched light) that electronic devices emit have been shown to interrupt a body’s natural circadian rhythm.
When you read books on screens, you’ll find it much more challenging to fall asleep, and your natural melatonin (sleepy hormone) levels will be lower. Sure, you might drift to sleep eventually, but you’ll likely sleep lightly and wake up feeling sluggish and groggy. Your concentration and alertness levels will take a dip, and your immune system will be affected. You might even find that you’re gaining weight more easily. Not to mention your workplace energy and productivity will also take a toll, which will increase stress which then affects your sleep quality… basically, it’s one big ugly vicious circle.
Bottom line: Turn all light-producing screens off at least two hours before bedtime. This includes phones, tablets, TVs, Kindles, and laptops. We know it kinda sucks, but trust us -- it’ll make a huge difference in how you feel. Plus, that will eliminate any risk of scrolling through TikTok until the wee hours of the morning.
5. Nourish Yourself
Light a candle you love, take a warm bubble bath, drink your favorite tea (watch out for caffeine), do some yoga stretches, practice deep breathing, anything that makes you feel really, really good! It doesn’t have to be complicated or take a whole lot of time -- just make it something that nourishes you. Besides, in today’s busy society, we could all benefit from a little more #self-care.
6. Make A To-Do List
A great way to make sure you have a better tomorrow is to create a quick to-do list so that you don’t waste time wondering what you have to do. A solid to-do list will help you focus. If you didn’t accomplish something you want today, simply add it to your list for tomorrow. Don’t kick yourself if you don’t cross everything off your list every day.
If it helps, create a schedule for yourself so that you can manage your time better. Don’t overwhelm yourself with too many items. You want to be productive -- but you also don’t want to stress yourself out.
Remember, stress is the enemy! And your bedtime routine should involve doing everything you can to minimize stress. *mic drop*
7. Set An Alarm
A stressful morning is never worth an extra ten minutes of sleep, even though it absolutely might feel that way when your alarm is literally piercing your eardrums.
No matter how tempting it might be to set your alarm just a wee bit later or hit snooze when you wake up, you’re only doing yourself a disservice.
Waking up feeling more scrambled than your eggs is a terrible way to start the day. Plus, it can lead you to forget something or be late. Instead, wake up with enough time to do what you need in the morning without stress. It’ll kick your days off much better and lead to higher energy levels.
8. Cool Your Room
When falling asleep, your body temp drops, so try speeding up the process by cooling your room. According to experts, the best temperature to keep your room for optimum sleep is anywhere between 60 to 67 degrees Fahrenheit. You want to be cooler than Ice-T on Law and Order -- yes, we went there.
9. Skincare For The Win
Whatever you do, don’t you dare go to bed with your makeup still on.
This is a true skincare and beauty violation. All kidding aside, you really should have a proper routine for your skincare. Take care of yourself and your delicate skin. Wash it off, rinse, tone, moisturize, and we promise you that you’ll feel a million times better.
Your future self will thank you for taking the time to remove pollution, sweat, dirt, and more, after a long day. Yeah, we know it can be tempting to be lazy after a long night out on the town, or when you’re just so undeniably tired, you just can’t seem to swing by the bathroom before hopping in your Big Fig. But seriously -- just do it.
Oh, and also -- brush your teeth! Otherwise, we just might have to cue in Raven Baxter from That’s So Raven -- Ya Nasty.
Bottom Line
It goes without saying that sleep is important. Without it, we’d all turn into big grumpy monsters without the ability to focus, think, or even communicate properly, really. Sleeping is crucial to keep our brain healthy, happy, and in tip-top shape.
To wind down and help get your mind ready for bed, it’s imperative that you create a nighttime routine and stick to it. Unplug from your electronics, cool your room, practice gratitude and wash your face. All of these things will help you to reduce stress so you can nod off to dreamland and wake up feeling well-rested and energized.
Ready to get the best snooze of your life? You need the Big Fig Mattress -- the first mattress designed for a bigger figure. Here at Big Fig, we combined high-quality foam and individually wrapped coils to make the hybrid construction mattress of your dreams because EVERY body deserves rest. Whether you’re thin and small or big and tall, our deliciously comfy-cozy mattress will provide you with sleep like no other.
Check out the Big Fig Mattress today, and sleep better tomorrow.
Sources:
17 Proven Tips to Sleep Better at Night | Healthline
