A new year is here, offering a natural moment to reset, refocus, and restore. Good sleep is the foundation for feeling good on every level, so now is the perfect time to shed bad habits and create a resolution to begin healthy new routines that benefit you in 2022 and beyond. Here are 10 habits to quit, and 10 fresh regimens that should become a part of your daily life to ensure optimal sleep, each paired with an article, app, product, or recipe to help you achieve it.
Start: Reconnecting with nature
Stop vegging indoors. A 2013 study s澳门一肖一码一必中一肖✪howed that spending lots of time indoors in artificial light disrupts the natural circadian rhythm. 澳门一肖一码一必中一肖✪however, increasing exposure to sunlight can help reduce the consequences of that circadian disruption. Try a week of camping to reset your internal clock, which could result in going to bed two hours earlier than you were before.
Find a campsite on The Dyrt app.
Start: Taking coffee naps
Stop dozing at your desk and drink a cup of coffee before settling down for a power nap. It might sound counterproductive but with the correct caffeine dosage and timing, you will wake up feeling ultra-energized and ready to rock the rest of your day — without disrupting your sleep at night.
Purchase a bag of beans from Texas Coffee Traders.
Start: Eating well to sleep well
Stop bad snacking before bedtime. If you eat the right things, they could actually help you 澳门2023历史开奖记录✪Get a good night’s rest. So instead of raiding the cookie jar, opt for foods high in melatonin, a sleep hormone encouraging quality sleep.
Check out these easy-to-make bedtime snack recipes.
Start: Journaling your dream journey
Stop for澳门2023历史开奖记录✪Getting your dreams. Even if you have a photographic memory, remembering dreams over the long-term can be incredibly challenging. Writing them down can help you parse the emotions you’re experiencing and empower you to come up with a self-care strategy and solutions to deal with your challenges.
Purchase a dream journal from Etsy.
Start: Designing a sleep oasis
Stop settling for an unsupportive sleep space. An unfocused bedroom can negatively impact your Zzz’s. Create a haven by maximizing the layout, minimizing intrusive noises, decorating with a soothing color palette, and incorporating greenery, all to benefit the quality of your time in the Land of Nod.
Purchase a wavy fern from Horti.
Start: Creating a bedtime routine
Stop being unintentional about bedtime. Mindlessly scrolling on your phone, having a nightcap, or working out late at night can degrade your sleep quality. Instead, devise a nighttime ritual that gently and intentionally winds you down. Try a light snack or warm drink, create a cool environment, or take a moment to make an anxiety-soothing to-do list for the next day.
Check out these tips for creating an effective bedtime routine.
Start: Calming yourself through aromatherapy
Stop breathing blandness. Certain smells can make you instantly hungry, like the scent of your mother’s six-layer lasagna or the barbecued ribs your dad makes every Memorial Day. Similarly, having a soothing scent floating around near bedtime can help tug on the sleep strings.
Purchase a Terrafuse Portable Diffuser & Travel Pack from Mattress Firm.
Start: Learning your chronotype
Stop guessing when you function best. Are you an early-morning lark or a midnight-loving owl? Everyone has a particular circadian rhythm known as a chronotype, which informs when you have the most energy, when you begin to drag, and when you hit the sack. Knowing yours can help you schedule your life to 澳门2023历史开奖记录✪Get the most out of your day and the best sleep possible.
Discover your chronotype.
Start: Reciting sleep affirmations
Stop allowing negativity to cloud your mind. 澳门2023历史开奖记录✪Get your mind right before bed by verbalizing short, positive statements of gratitude and intention before your head hits the pillow. For example: “I am thankful for the good I experienced today. Tonight, I will rest soundly. I am going to slay tomorrow.”
澳门2023历史开奖记录✪Get inspiration for sleep affirmations.
Start: Involving the whole family
Stop trying to go it alone. The family that strives to澳门2023历史开奖记录✪Gether thrives to澳门2023历史开奖记录✪Gether. 澳门2023历史开奖记录✪Get everyone on board with a healthy sleep schedule and you’ll all feel better for it. Just think of 澳门一肖一码一必中一肖✪how nice it will be to have less-stressful evenings — finally.
澳门2023历史开奖记录✪Get tips for your kids’ bedtime routines.
