When you’re juggling a long list of tasks on busy days, a good night’s sleep will help you make it all happen—and leave you with enough energy for a little you time. But whether it’s from worrying about the future or scrolling through Instagram, there are so many distractions that can keep us from prioritizing sleep. Luckily, there are 6 simple rituals you can start doing now to help you catch some Z’s.
1. Unplug & unwind
If you have a smartphone, chances are it rarely leaves your side—even when it’s time to fall asleep. Unfortunately, the blue light radiating from electronic devices can negatively affect your ability to get a good night’s sleep. Experts recommend ditching your devices—getting off your phones and trading e-books for the real deal—when it’s time for shuteye.
2. Stop drinking coffee in the afternoon.
3. Create a space that’s conducive to sleep.
Sliding into a freshly changed and beautifully made bed may feel like a dream—but leaving yourself enough time in the mornings can feel like a drag. Research shows that it’s worth it. 71% of participants in a 2011 study reported better sleep and 29% reported going to sleep earlier with clean sheets. Now you have one more reason to keep your bedroom looking spectacular.
4. Take a hot bath
One of the secrets to getting a full night of sleep is as simple as rescheduling a daily habit. Time a hot bath two hours before bedtime and you’ll jump-start the relaxation process. Since your temperature naturally drops starting two hours prior to sleep and ending at about 4 or 5am, a 20-30 minute soak results in a rapid cool-down that gets you into a deeper sleep faster. It goes to show that self-care doesn’t just help you feel amazing in the moment—it can even lead to a better future!
5. Listen to relaxing sounds
From getting in the zone while working out to letting a ballad heal you after a breakup, music can have a powerful effect on our moods. It can also be a useful tool for falling asleep. Listening to music at night can improve both your quality and efficiency of sleep, as well as help with pain or anxiety that might be getting in the way. If you prefer silence to music, white noise can be a great way to condition your room and block out external noises. And if you love winding down with a podcast? There are plenty of options that can help lull you to sleep.
6. Journal more
Whether you left journaling back in your middle-school years or kept it going strong through adulthood, writing can help you unpack your thoughts after a long day. Studies show that spending at least five minutes jotting down your to-do list at night can decrease your anxiety about the future and make you fall asleep faster. Plus, it’ll help you start the next day focused on what has to get done.
We’ll be sharing self-care tips all month long, so keep an eye on the “Live” category for the latest! Looking to treat yourself even more? Order a Dia Box this month and you’ll be entered to win a prize from our self-care suite!
