Since I’ve discovered how easy it could be to make a few simple adjustments to my bedroom routine, I’ve been sleeping better than I have in years. I had no clue that something as effortless as pairing a calming scent like Moonlit Lavender from the Febreze Sleep Serenity Bedroom Mist line with ZzzQuil (on nights when I have difficulty falling asleep) could help an occasional sleep sufferer like me drift off to sleep so much easier.
I’ve learned so much during my participation in Procter & Gamble’s Try It & Love It Sleep Soundly campaign. For instance, by simply misting a soothing scent from the Febreze Sleep Serenity Bedroom Mist line in your bedroom at bedtime, you can create a relaxing space for a peaceful night’s sleep. It eliminates odor, and the calming scents fill the bedroom to create an ideal sleep atmosphere.
When you take ZzzQuil on those occasional nights when you just can’t fall asleep, you end up getting exactly what you need: an amazing night of sleep. And you wake up feeling totally refreshed. I wish I’d known these things years ago!
I also learned that how you feel during the day has everything to do with how well you sleep. Interestingly enough, the cure for sleep problems can usually be found in your daily routine. Are you going to bed at a decent time? Are you winding down before bedtime? Do you exercise or get in enough activity during the day? All of those things can affect how well you sleep along with the quality of sleep you get at night.
The following six tips will help you to get the best sleep possible. Follow all of them and you’ll find that you’ll be more productive, more balanced, sharper-minded, and full of energy for the entire day.
1. Wake up at the same time every day... Even on the weekend
An interesting fact is that if you get enough sleep on a regular basis, your body will wake up naturally without an alarm needed. (Of course you may still want to set one as a backup.) If you find that you absolutely have to use an alarm clock or else you won’t wake up on time, then you may need to make your bedtime just a little bit earlier.
Just because it’s the weekend doesn’t mean that your bedtime should fall by the wayside. When possible, you should keep your regular bedtime and wake time. That will make starting your work week so much easier.
2. Change your bright light bulbs
I mentioned in an earlier Sleep Soundly piece that bright lights can affect your sleep schedule and that they should be limited once the sun goes down in the evening. That philosophy extends all the way to your light bulbs.
Change your 60 watt bulbs to 40 watts and you’ll increase your melatonin – the natural hormone in your body that is controlled by light and regulates sleep.
3. Nap smarter
If you’ve lost some sleep from a late night, you may begin to create a sleep deficit. Everyone requires a certain amount of sleep each night and if you don’t get it, the hours can begin to add up. If you need to make up for some lost sleep, go ahead and wake up at your normal sleep time (as opposed to sleeping in) and opt for a midday nap instead. This strategy will allow you to pay off your “sleep debt” without messing up your natural sleep-wake rhythm. Sleeping in can backfire and cause insomnia that may happen for days.
4. Avoid alcohol before bed
Having a nightcap to help you go to sleep is actually a myth. You may fall asleep easier, but the quality of sleep you get will be compromised. If you’re having a date night out with the spouse or a night out with friends, cut off your alcohol consumption a few hours before you plan to go to bed.
5. Having trouble falling asleep? Concentrate on relaxing, not sleeping
Creating a relaxing environment needs to be your primary goal before bedtime. If you find it hard to fall asleep, try playing soft music (without lyrics), or spraying your room with a relaxing aroma like Febreze Sleep Serenity Bedroom Mist in Warm Milk & Honey. After you’ve done those things, concentrate on relaxing each part of your body, breathing deeply, and meditating. You’ll find that concentrating on these things will yield results faster than thinking about the fact that you haven’t fallen asleep yet.
6. Reserve your bed and bedroom for sleeping and romance only
It’s a fact that if you do things like work or watch TV from your bed or in your bedroom it will be harder to wind down when it’s actually time to go to bed. Use your bed for sleeping and fun time with the spouse only. That way, when you go to bed, your body knows that it’s in a place where it’s time to wind down and relax.
Sunday is often the night of the week Americans find it most difficult to fall asleep. Whether it’s stress from work or family, we find ourselves restless and sleepless. A recent survey revealed, of Americans who struggle to fall asleep more on Sunday night, 68% attribute this to upcoming stresses including the work or school week, job or general. The Try it & Love it Sleep Soundly program is helping Americans suffering from occasional sleeplessness, or who having difficulty falling asleep achieve a more restful night’s sleep with the help of trusted brands, Febreze and ZzzQuil.