There’s nothing worse than waking up after a long night of tossing and turning. Instead of feeling well rested and ready to go, you’re slow, grumpy, and groggy. A bad night’s sleep can affect the whole family and set their day off on the wrong foot. It’s important for us to be ready to face the day, especially for children who are about to go into school.
If you’re looking to boost your energy, then you -- and your children -- are going to need to start getting quality sleep each and every night. Here are seven tips to help you fall asleep faster and wake up feeling better than ever.
1. Cut the Afternoon Caffeine
If you wake up after a night of poor rest, your first instinct is probably to drink coffee to wake yourself up. Caffeine will keep the eyes open, but sometimes that isn’t a good thing. Drinking too many caffeinated drinks will likely interfere with your sleeping habits. To ensure your body won’t be fighting you to go to bed, stop the caffeine at least three to six hours before bedtime.
2. Take a Daily Multivitamin
A daily dose of vitamins and minerals like calcium, iron, potassium, and vitamins B, D, and E have been shown to improve sleep. That’s why you and your family should take a multivitamin each day. A quality multivitamin for kids can also support their immune system and gut health.
3. Set Aside Time to Transition into Sleep
If you’ve ever gone straight from watching TV to shutting your eyes for bed, then you’ve probably spent what feels like a full hour transitioning into sleep. It’s tough to go from engaging activities straight to getting some shut-eye. The best solution to cut out 30 minutes of lying in bed frustrated is to wind down before you get into bed. Set aside about an hour to get your mind and body ready for sleep. During this time, you should put down electronic devices and focus solely on getting ready to hit the hay.
4. Create a Dark, Quiet, and Relaxing Sleep Environment
For many, it’s difficult to fall asleep when there are lights or frequent disruptive noises. Your bedroom should be a sanctuary for rest, and your home should be free clutter, as clutter can create negativity and anxiety. Some people have found that the whir of an AC unit or low fuzzy sounds from a white-noise machine can help send you off to your dreams more quickly. Also, if you suffer from asthma or just want clean air to breathe as you drift off, consider picking up a mini air purifier, which is budget-friendly and not as bulky as a traditional purifier.
5. Take a Bath Before Bed
A great way to fill your time while transitioning into bed is taking a hot, relaxing bath or shower. Nothing beats the feeling of crawling into clean sheets after drying off from a bath. Feeling clean and smelling fresh puts our mind at ease and can help you get into the mood to snooze. For an extra bonus, dab some essential oils such as lavender or chrysanthemum on your body to help you fall asleep as soon as you turn in for the night.
6. Keep Your Bedtime Consistent
One of the most important tips you should follow is to keep your bedtime consistent every night, even on weekends. By setting a specific time to go to bed, your mind and body will be prepared to check out during this time, leading to less time needed to reach full REM sleep and more rest and rejuvenation for the next day.
7. Stop the Snooze-Cycle
If you’re like most people, then you probably push the snooze on your alarm clock before actually getting out of bed. Most people anticipate this action when they wake up, so they make it part of their morning routine and set their first alarm 30 minutes up to an hour to fully wake up. In reality, this process is more disruptive and can ruin an entire night of sleep. Instead of relying on the snooze to save you, try setting your alarm later and actually get up when it goes off the first time.
At the end of the day, everyone needs a good night’s sleep. You won’t believe the difference you feel after a night of quality sleep. By following these tips, you and your family can wake up feeling rested, refreshed, and ready to go.
Jennifer McGregor is a pre-med student, who loves providing reliable health and medical resources for Public Health Library users. She co-created the site with a friend as a way to push reputable information on health topics to the forefront, making them easier and quicker to find.