Chicago Home and Lifestyles – 5 tips on how to get to sleep and stay there

I do many blogs about sleeping because good,  consistent sleep is one of the most important things for our health—especially mental health. Here are a few ways to ensure that you can get to sleep easier and stay that way.

Have a bedtime ritual. Whatever soothes you, do it every night. Maybe meditation, some light reading or a warm shower will get your mind and body in the right mood for sleep. Part of that ritual can include engaging your senses, especially smell. Perhaps a scented candle, some lightly scented lotion or a little essential oil like lavender to rub on your temples.

Have a sleep schedule. When you have a bedtime that’s close to the same time every night your brain remembers. When that time rolls around, it understands that it’s bedtime and you’re supposed to be tired and melatonin is secreted. Look at your typical week, count back 7-8 hours from your earliest wake time. Add 20-30 minutes for relaxing and that’s your fall asleep time. Wake at 7, back up 8 hours to 11pm. Add 30 minutes—so your ideal bedtime is 10:30. 

Create a soothing environment. Your bedroom environment has a lot to do with good sleep also. Bright colors are nice, but not for the bedroom. Think neutral colors or a pastel palette. Invest in a good mattress and pillows. You spend 1/3 of your life in bed, so it’s worth it to spend a little more. Have thick curtains to block out the light or use an eye mask. Temperature is also important; 65-67 degrees is ideal. Not too cool but also not hot enough to make you sweat. 

Utilize gentle sounds. Noise pollution can be a problem too, especially for people that need to sleep rather early in the evening. A white noise machine can solve this problem. There are a myriad of apps that can give you the steady sound of rain (my favorite) or any number of wonderful sounds to sleep too. 

Unplug from electronics. Remember that the blue light from our devices and television keep us from falling asleep. Unplug from everything at least 30 minutes before you want to sleep. This helps your mind wind down. Brain still spinning? Do a brain dump, take 5 minutes to write everything down that’s on your mind. Then plan your next day so you can go to sleep knowing you’ll be ready to go tomorrow. 

If you are not falling asleep, don’t lie tossing and turning. Get up and start your bedtime routine over. Make a hot cup of sleepy tea and relax. 

Kathleen Weaver-Zech and Dean’s Team Chicago