If you were to ask me what my favorite thing in the world is, it would be sleep. (and my family of course). (and food of course). (and Christmas of course). But if you were to ask me where my favorite place is, my one and only answer would be; drumroll please; my bed. Ah, just thinking about it makes my heart skip a beat. Ever since I could, I'd put myself to sleep every night. My family would be like watching a movie and my 4-year-old self would just stand up and say "okay good night" and i'd get in my bed and 30 seconds later, out like a friggen' light. I've been doing it ever since. I swear, I'm an old woman trapped in a teenage girls body. I wanted to give everyone some tips of how to get bomb-ass sleep every night, as I know tons of people who have trouble falling asleep, and staying asleep. So let's get into it, shall we?
1. Figure out when your caffeine time-slot is.
If you're like me and you love coffee, you seriously need to figure out when you can have coffee so that you aren't up at night. For some people, they can have coffee at 7 PM and be totally fine, as for me, i can't have it past 11-11:30 or else I feel I can't fall asleep! Crazy, right? Find out your coffee time-slot to fall asleep every night super quickly!
2. Stay active during the day!
During the school year, I fall asleep literally in 30 seconds. During the summer, however, it takes me a bit longer, as I use my summer to completely relax. I usually just workout and chill the rest of the day. That makes me less tired as I am relaxing most of the day so I'm not really keen to sleep. (I still put myself to bed though, because, like, it's my favorite place in the world.) Try to be active during the day. Go for a walk, hang out with a friend, workout!
3. Fix your sleep schedule!
I know you've been dreading doing this if you have a janky sleep schedule. But, seriously, you neeeeeeed to get that back on track. If you go to bed a 2 and wake up at 12 one day, then go to bed at 10 and wake up at 7 the next, you seriously need to fix that. My advice on fixing your sleep schedule, is find out how many hours you need a night to function, (mines 8 hours AT THE VERY LEAST.) and figure out what hours you want to sleep from. I would suggest not going to bed super late and not waking up super early. If you need 8 hours, try 11-7 or 12-8. I usually get 10+ hours every night. I seriously need sleep so much. I cherish it. Set your alarm for the time you want to wake up at, and be in bed by the time you want to go to bed. do that for 1-2 weeks, and your body will now be trained to do that every night without forcing yourself or setting an alarm!
4. Stay away from screens and try reading.
I know, I'm sorry. I had to say it. But really, when I look at my phone before bed, it will take my double or more time to fall asleep than on a regular day. On the other hand, I can barely read a page of a book before I'm exhausted and need to sleep. I'm seriously not a reader, but find a book that really interests you! I swear by reading before bed. It works like a charm.
5. Get the right temperature, brightness, and sound in your room.
Okay, this one is super important to me. Absolutely no one likes sleeping when they are dripping in sweat or when they are shivering. So find a temperature in your room that is perfect and comfortable so you're neither of those. For me, I use a fan in the summer, and a heating pad in the winter! (I swear by my heating pad, I absolutely love it with my whole heart.) As for brightness, everyone is different. Some people need a night light, I used one for like 7 years. and some people need complete darkness, like me! I used to use a night light and if I didn't have it on, I couldn't sleep. I swear I thought I was going to be eaten by a monster under my bed every night without it. But now, If there is a light on around me, I either shut it off, or put on an eye mask. As for sound, some people fall asleep to music, white noise, or the t.v. For me, I need silence. And when I say silence, I mean silence. Find out what you like and if it's quiet, shut your door, or wear ear plugs.
6. Try not to eat or drink a lot right before bed!
If you're like me, if I drink the tiniest sip of water before bed, I remember it as I lie in bed and I have to pee. I cannot fall asleep when I have to pee in the slightest bit. If that means going up to pee 3 times before bed, I absolutely will! As for food, being full when you sleep isn't a nice feeling. If you're hungry, have some fruit or a little snack!
7. Make your bed your absolute favorite place in the whole wide world.
Last, but certainly not the least, (I actually think this is the most important tip!!) is make your bed the best place one earth. If that means tons of blankets and pillows, (like me) get those friggen blankets. If it means cuddling something like a pet, blanket, pillow, S.O, so be it. If that means a firm mattress, or a springy, or a soft, or a friggen water bed, SO BE IT. I look forward to my bed every. single. day. Make your bed so comfortable that you can't wait for your head to hit the pillow. This will ensure amazing, long lasting, and the best sleep every night.
I hope this helped you guys! I do every one of these things and my sleep is and has been for my whole life, magical. I really hope this helps you get amazing sleep, as it is so important to reach your fitness, health, and wellness goals. Nighty night, don't let the bedbugs, sound, light, temperature, urge to pee, uncomfortable bed, fullness, bright screens, or caffeine bite! ;)