Forty percent of Americans get less sleep than they need — less than seven hours a night, to be exact.
The National Sleep Foundation has calculated that most adults require between seven and nine hours per night to reap the many benefits of rest.
You want in on the feel-good effects of a good night's rest, too. Getting better sleep is possible, especially if you follow these ten tips and tricks.
1. Start a Routine
Consistency is critical in the search for good sleep.
If you go to sleep and wake up around the same respective times each day, your body will get into the rhythm. So, when bedtime rolls around, you'll be ready to lay down, relax and doze off.
2. Upgrade Your Bedding
Perhaps you're having trouble getting better sleep because you're uncomfortable at night.
A luxury pillow will cradle your head and neck, keeping you supported throughout the night. No more tossing and turning — you'll just wake up feeling rested.
Sometimes, though, the discomfort goes beyond an unsatisfactory pillow. If you're achy in the mornings, a new mattress may be in order, too.
Either way, upgrading your bed and bedding can be a boon to your sleep each night.
3. Ditch Your Phone
You've probably heard this advice before, and there's a reason why it's so often repeated — we all spend too much time on our phones.
Your phone isn't just a distraction from sleep, though. It emits blue light, which signals to your brain that it's time to wake up and be alert.
So, if you want to sleep deeply, put your phone down long before it's time for bed. In a perfect world, you'd stop looking at your phone an hour before hitting the hay. If you can't do that, stick to the bare minimum and cut yourself off a half-hour ahead of bed.
4. Create a Sleep Sanctuary
Not all bedrooms are created equal. Your space might not be as restful as it can be.
In general, you want to sleep somewhere that's quiet, dark and cool.
If you don't have all of these elements in your bedroom, invest in accessories to create the perfect sleep environment. You might buy light-blocking shades or an eye mask. Earplugs or a fan can help, too.
5. Say No to Naps
The sateen sheets on your bed may call you throughout the day. But naps can be detrimental to your sleep schedule — if you rest too much, it'll be hard to sleep for the recommended seven to nine hours.
So, try not to nap at all anymore. If you must snooze, try to do it earlier in the day and for no longer than 30 minutes.
6. Meditate Away the Bedtime Anxiety
Approximately 40 million adults in the U.S. have anxiety.
Lingering, tension-building thoughts certainly won't help you fall asleep. So, find a way to help yourself fight back against nighttime anxiety, which can keep you awake.
Meditation is one of the tried-and-true methods for fighting anxiety around the clock. At night, though, you can try a more concentrated practice to help your mind and body relax.
Mindfulness will have you focusing on your body and how you feel. Putting yourself in the present moment — and out of the repeating thoughts in your head — can ease you into sleep.
You might also download a guided meditation that will instruct you on how to breathe and think to usher in a good night's sleep.
Physical activity throughout the day can wear you out just in time for bed.
So, if you're not regularly exercising, try making that part of your daily routine. Schedule it for earlier in the day — late-night workouts can spike your energy and keep you awake longer.
8. Time Your Meals — and Drinks — Right
On that note, you should strategically eat before bed so that you're neither too hungry nor too full to sleep. For most people, it's a heavy meal timed too late that keeps them buzzing into the evening hours. If you do want to indulge, do it sooner rather than later.
The same goes for what you drink and when. A late-afternoon coffee might boost your caffeine levels to the point that it's hard to sleep at night.
Alcohol also adversely affects your sleep. Although it might help you ease into sleep early on, it can disrupt your cycle as it starts to wear off. If you want a solid night's sleep, then avoid drinking.
9. Don't Just Lie There
Tossing and turning do little to help you fall asleep.
If you find yourself in bed for more than 20 minutes, unable to sleep, don't just lie there. Instead, get up and leave your bedroom and partake in a soothing activity.
Grab a book and read. Turn on soothing music. Try a restful meditation or yoga routine.
Once you start to feel drowsy again, then go back to bed. You should slip into a restful night of sleep from there.
10. Talk to Your Doctor
It might not be your fault that you're not getting better sleep.
Ask your doctor if you're taking any medications that might contain stimulants, which won't help with snoozing. A medical professional will know the common side-effects that come with your prescriptions. They can recommend another remedy if yours is keeping you up at night.
Your doctor might have further tips to help you snooze, too. So, don't be scared to ask for help — what the doctor orders could be what helps you sleep deeply from here on out.
Getting Better Sleep Starts With You
The above tips can help in your quest of getting better sleep. However, it all comes down to you to implement them. So, switch up your nighttime routine and see if you can catch the Z's you need.
And don't forget to check out our luxury bedding to make your bedroom even more comfortable for that purpose.