Four Secrets to Better Sleep

Sometimes, the little differences matter the most. Whether you’ve just begun your journey to great rest, or you’re a seasoned pro, making small updates to your nightly routine can make even the greatest sleep—better. If you’ve been searching for tips for better sleep, tricks, or changes you can make to improve your nights, look no further. This Sleep Awareness Week, we’re sharing four, simple adjustments that can enhance the way you rest, and the way you wake.

1. Create a Routine

Start your days and nights off right with a consistent sleep routine. Whether you’re wondering how to sleep better while traveling, or learning how to improve your rest at home, a healthy routine can keep your body regulated no matter where you are or what life looks like. Regulate your sleep wake cycle and balance your circadian rhythm by:

• Sticking to a schedule — Wake up, fall asleep, and practice mindfulness at the same time every day. This way, your body can become attuned to your schedule, so you feel wake quicker and fall asleep faster when it’s time.
• Setting the mood for sleep — Create a soothing environment for sleep by limiting your use of screens and electronics at least 90 minutes before bedtime. Turn off all bright, overhead lights, and opt for a soft lamp or candlelight instead. Perform a low-energy activity, like solving a puzzle or reading a book, and finally, make sure it’s a calming activity you can consistently look forward to every night.
• Incorporating skincare — Wash your face, apply lotion, or use an rehydrating overnight serum that revitalizes your skin so you can wake feeling refreshed.
• Practicing meditation — Stress contributes to sleep disruption, so do your best to calm your mind before resting. In the moments before you fall asleep, inhale deeply through your nose and exhale through your mouth until you feel your body relax. In the morning, take time to breathe deeply before rising or reaching for your phone.

By creating a routine you can perform easily and consistently, your body will learn the difference between waking and resting. It can help you feel awake when you need to and drowsy when it’s time, so you’re able to accomplish your goals throughout the day and sleep restfully at night.

2. Sleep Clean

There’s nothing like the feeling of freshly washed sheets, and there’s a reason for that! When we perform activities that help us sleep, like sleeping in a clean environment, our brains respond positively and our sleep quality improves. This is known as sleep hygiene. To permanently improve the space you sleep in with great sleep hygiene:

• Give it a refresh — by purchasing new sheets. Then, wash them in your favorite scented detergent or fabric softener.
• Invest in an air purifier — to clear your bedroom of any unknown allergens.
• Light a candle — with a “clean” scent, like cotton, linen, or cedar.
• Lower the thermostat — to a temperature between 60 and 67 degrees Fahrenheit—the ideal temperature for sleeping.

With clean air, cool temperatures, and the warmth of freshly dried sheets around you, your sleep quality is bound to improve.

3. Say “Bye” to Distractions

Your bedroom should only revolve around sleep, so it’s time to remove all other distractions. Start by removing all screens—including your television—from the room. Next, cover any lights, like the LED numbers on your alarm clock, so they don’t disturb your sleep cycle. Finally, swap any harsh alarm sounds for ones that wake you gently. Surrounding yourself in a room without distractions can help your body associate your space with sleep so you can fall—and stay—asleep faster.

4. Leave Stress at the Door

One of the biggest blockers to sleep is stress. To make sure stress doesn’t join you under the covers, incorporate ways to relieve it before bedtime. Journal about your day, outlining its positives, negatives, and ways to improve the days to come. Unwind with your favorite pastime at least 90 minutes before bed, with meditation, exercise, or by watching your favorite show. Finally, take a steam-filled shower and moisturize afterward to wash any remaining stress away. By separating stress from your night, you can look forward to a peaceful sleep.

Enhance Your Sleep Every Night with Serta

If you find yourself wondering how to reduce stress and improve sleep, how to fix your sleep schedule, or simply how to get better sleep, you’re not alone in your questioning. But a consistent use of helpful activities is always the answer. Four small changes can make a huge impact on your sleep. By creating a routine, sleeping clean, eliminating distractions, and reducing stress, you can sleep peacefully knowing you’ll be rested for the coming day. And the best part about our sleep tips? Serta helps you accomplish them all. From the comfy and supportive iComfort Collection, to the Perfect Sleeper mattresses, at Serta, products are designed for optimal comfort. With Serta, you can sleep easy knowing you’ve already made the best step towards better sleep, this Sleep Awareness Week and every week after.