Getting adequate sleep is crucial for our physical and mental well-being. Unfortunately, many people in Phoenix, Arizona, struggle to get quality sleep due to the hot climate, noise, and light pollution. Here are some ways to improve your sleep hygiene and get better quality sleep that I have found to work for me, even on the most sleepless nights.
1. Keep Your Room Cool
Let's face it: Phoenix is known for its hot climate, which can make it challenging to fall asleep. Keeping your bedroom cool is crucial to help you sleep better. Turn on your air conditioning unit to keep the temperature between 60 to 67 degrees Fahrenheit. If you don't have an air conditioning unit, use a fan or open the windows to allow fresh air to circulate in your bedroom.
2. Get a weighted sleep mask
I think it was about two years ago that I received a Gravity weighted sleep mask in a FabFitFun box and it changed. my. life! I recommend it to everyone who talks to me about having any troubles getting to sleep. This sleep mask provides gentle, weighted pressure to the key pressure points around your eyes, helping you to relax and unwind after a long day. The mask is made with a combination of micro-plush and imitation cashmere, making it soft to the touch.
The mask distributes between .75 and 1 lb. of weighted pressure to the face, blocking out light and providing a calming sensation. The weighted insert is filled with fine-grade glass beads, just like Gravity Blankets. An adjustable velcro strap ensures that the mask fits comfortably on any head size, making it perfect for any type of sleeper.
3. Minimize Noise Pollution
Noise pollution can be a significant barrier to getting quality sleep. Phoenix is a bustling city, albeit spread out, but outside noise can be extremely distracting. Consider using earplugs or noise-canceling headphones to block out unwanted noise. (I like to put on a guided Headspace meditation on my AirPods!) If you live near a busy street or highway, consider using soundproof curtains to block out outside noise.
4. Use Light-Blocking Curtains
The days are finally getting longer which I am actually thrilled about (hello morning dog walks!) and natural light can be a good thing during the day. However, too much light in your bedroom can make it challenging to fall asleep at night. Consider using light-blocking curtains or shades to block out outside light. This can help regulate your body's circadian rhythm, which can promote better quality sleep.
5. Stick to a Sleep Schedule
Going to bed and waking up at the same time every day can help regulate your body's sleep-wake cycle. This can help you fall asleep faster and wake up feeling more refreshed. Try to stick to your sleep schedule, even on weekends.
6. Avoid Stimulants
Caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. Avoid consuming these substances at least four hours before bedtime. Alcohol can also disrupt your sleep cycle, so it's best to avoid drinking alcohol before bed.
7. Limit Screen Time Before Bed
Of course, this is best in theory, but I constantly get into an hours long TikTok scroll before bed. However, the blue light emitted by electronic devices such as smartphones and laptops can interfere with your body's natural production of melatonin, a hormone that regulates sleep. Avoid using electronic devices at least one hour before bed to allow your body to produce enough melatonin to promote better sleep.
8. Create a Relaxing Bedtime Routine
Create a relaxing bedtime routine to signal to your body that it's time to sleep. Consider taking a warm bath, reading a book, or listening to calming music to help you wind down before bed. I always like to light a few candles (I always make sure to snuff them before I go to sleep!) and turn on my lava lamp to set a nice calming mood.
9. Invest in a Comfortable Mattress and Pillow
Your mattress and pillow can significantly impact your quality of sleep. Invest in a comfortable mattress and pillow that provides adequate support to your body. If your mattress is old or uncomfortable, consider replacing it to help you get better quality sleep. I have my eyes set on upgrading to a Purple mattress after a few more years on my current mattress.
10. Practice Relaxation Techniques
Stress and anxiety can interfere with your ability to fall asleep. Practice relaxation techniques such as deep breathing, meditation, or yoga to help you relax and reduce stress levels.
11. Consult a Sleep Specialist
If you have tried all the above tips and are still struggling to get quality sleep, consider consulting a sleep specialist. They can diagnose any underlying sleep disorders such as sleep apnea or insomnia and recommend appropriate treatment.
Sleep hygiene is essential for getting quality sleep. If you're struggling to get dreamy sleep, a combination of these tips can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
Don't underestimate the power of quality sleep on your physical and mental well-being! Sweet dreams!
Comments