4 Steps to Better Sleep in 2021
For many, the new year represents a time to set goals and establish healthy habits. To welcome 2021, we’re diving in to how you can get better sleep, leaving you energized and ready to tackle whatever this year may bring.
Step 1: Set a Consistent Sleep-Wake Schedule
Sleeping in on the weekends sounds fun, but it can actually make more challenging to consistently get restful sleep. When your sleep and wake times are drastically shifting, your whole sleep schedule is obviously off - and getting back on track can be really difficult. Cultivating a consistent sleep-wake schedule, meaning you wake up at the same time every day and go to bed at the same time every day, can make it much easier to consistently get adequate and restful sleep.
How Much Sleep Do You Need?
For adults between 18-64 years of age, the National Sleep Foundation recommends getting 7-9 hours of sleep per night. Decide what amount of time feels best for you, and work backward from the time you have to wake up to ensure you’re getting enough sleep at night. You can always adjust how many hours you sleep based off of how you feel.
Pro tip: if you’re making a big adjustment in bedtime, try gradually shifting your bedtime. Start out going to bed 15-30 earlier than you normally would. Once you have the hang of that, again shift your bedtime to 30 minutes earlier and so on until you’re sleep schedule is in alignment.
Step 2: Create a Pre-Bedtime Routine
Establishing a pre-bedtime routine is a key part of healthy sleep. This routine marks the beginning of your wind-down time, signaling to your brain and body that sleep is on the horizon. The National Sleep Foundation recommends at least 30 minutes of wind-down time before bed. Most experts recommend technology-free wind down time, meaning no phones or TV to avoid exposure to blue light. This is because blue light, particularly when viewed at night, has been shown to decrease the body’s melatonin production, making it more difficult to fall asleep.
Personally, I’ve noticed a significant difference in my ability to fall asleep (and feel tired before bed) after moving away from blue light. About 30-45 minutes before bed, I put away my phone and spend 5-10 minutes journaling, then read until my bedtime. It’s had a big impact on my ability to fall asleep quickly and wake up feeling rested.
Step 3: Make Your Bedroom a Sleep Sanctuary
Making your bedroom a place just for sleeping and technology-free time can have a big impact on your ability to fall asleep. While so many are working from home, it’s not always possible to keep work out of the bedroom - but you can still take steps to create a separation between work and rest. If you’re working from home out of your room, try to create set time boundaries around work, so that there is a break between when your room is being used as a work station and when it’s being used to wind down for sleep. As much as possible. Working from home adds an extra layer to this challenge, but keeping your bedroom as a work-free space (bonus points for keeping it technology/blue-light free) really helps to make it easier to fall asleep.
For some, using soft-lighting and high quality pillows helps make your bed extra-inviting for sleep. Feel free to change up your décor to create a calm, peaceful room for rest.
Step 4: Stick With It, & Be Kind
Especially this time of year, we can put so much pressure on ourselves to be “perfect” with our resolutions/goals for the new year. If you stay up past your scheduled bedtime or fall out of your sleep routine - that’s okay! Don’t punish yourself for not being perfect. The best way to create a new routine is to keep trying, and get back on track when you veer off.