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Typically, sleep experts recommend turning off technology in favor of a low-tech, pre-bedtime routine. There of course are some exceptions, there are various apps you can use to help you nod off properly, but there’s also some screen free ways to get your sleep hygiene updated, so you get the full eight hours like you’re supposed to. Here’s a look at some ways to start getting a good night’s rest with or without technology.
Practice Good Sleep Hygiene
Sleep hygiene refers to the practice of good habits throughout the day, that allow you to sleep better when the time rolls around. As per the National Sleep Foundation, sleep hygiene practices include things like avoiding caffeine or other stimulants close to bedtime, exercising or staying away from foods that might cause heartburn or other disturbances when it’s starting to get late. While most of these things seem obvious, many of us don’t take the care needed to ensure we’re not sabotaging our precious sleep.
Drown Out the Distractions
Sometimes getting your sleeping environment perfectly quiet just isn’t possible. Between snoring partners, outside traffic, or the sound of your own thoughts, we need a little extra help. Try some soothing music, think classical or soft jazz, something that allows the mind to drift off gently.
White (or pink or brown) noise is a sound that produces a set of consistent frequencies, that function as this sort of anti-noise, which may have a positive effect on sleep stability. There are plenty of apps, as well as white noise machines that can help drown out sound.
Or, if you’re more old-fashioned, try some ear plugs instead, but keep in mind the silicon variety may be slightly more effective than the cheaper foam kind.
Get into a Routine
As much as it sounds like a pain, going to bed around the same time each night and rising at the same time each morning can do wonders for your sleep cycle. Try using this sleep calculator to find out when you should be going to bed, according to your call time each morning.
If you’re looking to get into a bedtime mode, try the Alarm Clock for Me app. Not only does it work as an alarm clock, but this app for Android phones helps users fall asleep with a countdown timer that plays music as you drift off.
If despite all of your best efforts, you’re not a morning person, a sleep monitoring device or app may be your best friend. A device like the FitBit can help track sleep cycles and overnight movements, so you’ll get a sense of a better wake-up time, according to the data collected.
Consider Your Morning Routine
Because the body needs predictable periods of light and dark to regulate our internal clocks, it’s a good idea to catch a few rays each morning before starting the day. Just 15 minutes of sunlight helps the body produce more melatonin, which sets you up for a better sleep each night.
