7 Little Things You Have To Do That Will Help You Get More Sleep

Looking for a quick way to bond with someone you just met? You can probably just mention that you didn’t get enough sleep last night–chances are good that they didn’t either. Your script will go something like this:

You: Ugh–sorry I’m not really talking right now. I am just sooo tired.

Stranger With Whom You Would Like To Bond: Right?? I didn’t sleep, like, at all last night.

You: Same!! I always promise myself I’ll go to bed at, like, ten, but then at one AM I’m taking selfies and googling conspiracy theories and pretending to be a pizza in bed!

Stranger With Whom You Would Like To Bond: Haha! Um, same.

Fin

The conversation may end there, it is true, but at least then you can blame the lagging conversation on your shared debilitating fatigue rather than your social skills (which, I assume, are impeccable). But perhaps you just want to actually feel rested, for once in your life. If so, we’ve got you–we spoke withIngrid Y. Prueher, Fox & Friends Sleep Expert and a spokesperson for Bedgear Performance Bedding  (one of our fave companies for dorm supplies), to get some tips on how to maximize your ZZZs. So, check out these surprising things that help you get more sleep right here:


Create A Calming Bedtime Routine

About an hour before bed, take quiet time and avoid using electronic devices, as they can make it difficult to sleep. Your routine should include relaxing activities, like listening to calming music, reading, or a bath. This does not include scrolling through Instagram or waiting for your crush to text you back. Neither are relaxing enough.

Image source: iStock

Make Your Room As Dark As Possible

Constantly waking up during the night? Your room might be too bright. Even small sources of light can be disruptive to sleep, so if you are kept awake or awakened by light, use blackout shades and/or eye pillows.

Image source: iStock

And As Quiet As Possible

You obviously don't want a ton of noise around when you're trying to sleep, but that can be hard to control yourself--especially if you're in a college dorm or big city. If there's a lot of exterior noise that you can't get rid of yourself, look into getting a white noise machine or app.

Image source: iStock

Optimize Your Bedroom Temperature

It can be tempting to blast the AC in the summer and heat in the winter, but try to keep your room at a more median temperature, since extremes make it hard to sleep. The best temperature for sleep is between 68 and 72 degrees.

Image source: iStock

Use Common Sense When It Comes To Eating Before Bed

Avoid large meals too close to bedtime, since it's hard to sleep when you're super full, but don’t go to bed hungry. A small snack is totally fine, so if you're hungry before bed, try a piece of fruit with peanut butter, a handful of trail mix, or a small bowl of cereal.

Image source: iStock

Dim The Lights Before

Keep your lights low when you're getting ready for bed. Our biological clocks are set by the sun and the moon, which means that as the sun goes down, the melatonin--the chemical that helps you sleep--in our bodies begins to increase, which prepares the body for sleep. So, to make sure that you produce enough melatonin, you need to make sure you aren't exposing yourself to too much light.

Image source: iStock

Keep Your Bed Fresh

Do a bedding check, and replace old pillows; clean duvet covers, pillow covers and mattress pads.

Image source: iStock

What do you think of these tips? Were you surprised by any of them? Let us know in the comments!

You can reach the author, Sara Hendricks, on Twitter and Instagram.

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