Depending on where you live, it’s likely that summer will soon come to a close, which means that the long days you’ve become familiar with will shift into the shorter, darker days of fall and winter—inspiring a change in your sleep needs as well.
The start and end of a new season is a good time to revisit your sleep wellness routine and make sure it’s set up to support you as much as possible moving forward. So today, we’re sharing some simple habits to help jumpstart your sleep wellness routine and ensure you’re getting plenty of quality, nourishing sleep in the months ahead.
Easy Habits to Jumpstart Your Sleep Wellness Routine
Revisit Your Sleep Schedule
Have you been sticking to the same bedtime and wake time each day? If not, consider setting a schedule for yourself that makes sense for the new season, your sleep needs, and your lifestyle.
Ensuring that you go to bed and wake up at the same time every day will help regulate your internal body clock. This, in turn, will train your mind and body to prepare for sleep every night, helping you get as many hours of deep rest as you need to wake and feel your best.
Develop a Pre-Sleep Routine
Just like sticking to a set bedtime is important for getting a good night’s sleep, having a pre-sleep routine can also help signal your mind to prepare for sleep. This includes doing things like avoiding caffeine and alcohol consumption before bed, taking a warm bath, and reading a book. Simple habits like these can help you create a calming and relaxing environment, resulting in better sleep quality overall.
Try Different Relaxation Techniques
Incorporating relaxation techniques into your routine is a great way to reduce stress and calm your mind. Techniques like meditation, deep breathing, and yoga have been shown to help with sleep problems.
Establishing a relaxing environment in your bedroom can also help you sleep better. This might include reducing the noise level by using earplugs or playing white or brown noise, setting your sleep space up with comfortable bedding, and keeping the room temperature cool.
Exercise regularly
Regular exercise can help you fall asleep faster and sleep soundly through the night. Studies show that people who exercise for at least 30 minutes a day, five days a week, have an improved quality of sleep compared to those who do not have a regular exercise routine in place.
Consider Adding Power Naps to Your Day
Contrary to popular belief, napping during the day can help boost your energy and improve your mood. So, if you tend to struggle with afternoon fatigue, consider adding a power nap or two into your daily schedule.
Naps between 15-20 minutes are usually best when it comes to finding relief from fatigue, but we recommend playing around with that until you find what works best for you. Just be careful not to nap any longer than thirty minutes to prevent yourself from entering the deeper stages of sleep that can make waking up refreshed more difficult.
Avoid Electronics Before Bedtime
You’ll find this one on a lot of best-to-avoid lists, and for good reason. The blue light emitted by electronic devices reduces the production of melatonin, the hormone responsible for regulating sleep-wake cycles. So, instead of defaulting to your favorite TV show before bed, try writing in a journal, meditating, or listening to music instead.
Better Wellness at Purecare
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