How To Sleep Better Tonight

Nine tricks, tips, and products that help you catch more tranquil sleep.
By Beth Shapouri.

Sleep is your body’s repair time

There’s a reason you feel amazing after a good night’s sleep: Sleep is your body’s repair time, when all your systems get a tune-up. With our busy lives, it’s not always easy to get quality shut-eye, but there are many ways to give your slumber sessions an assist and turn your bedroom into a haven of tranquility. From CBD oil to socks to weighted blankets, here are some tricks and tips to help you drift off faster and sleep deeper and longer.

Add White Noise

A neighbor’s dog barking, your significant other’s late-night movements, your ice maker kicking on at 3 in the morning…. When unexpected noises strike, sleep can suffer. To the rescue: White noise uses consistent ambient sound to help mask the things that might jar you awake. You can get the benefits tonight via a smartphone app like White Noise by TMSoft.

Wear Socks

Socks may be your new bedtime MVP. Because your body naturally sends more warmth to your extremities before you fall asleep, the simple act of slipping your feet into a pair before bed could be your ticket to a great night of ZZZs. A 2018 study in the Journal of Psychological Anthropology found that subjects who kept their feet in socks overnight fell asleep 7.5 minutes faster and slept 32 minutes longer.

Lean on CBD Oil

Add CBD oil to your day-to-day routine and you might find yourself drifting off a little easier than usual come bedtime. By helping melt the stress of the day away and supporting your body’s natural rhythms, it’s a helpful boost to your p.m. routine. Try: Miraflora Naturals’ CBD Tincture, which contains 100 percent full-spectrum hemp extract.

Get a Weighted Blanket

For people who like to feel snuggled as they slumber, a weighted blanket is like a night-long hug. Fans swear by the coziness factor they add to a bed. With just a bit of added weight (commonly 10, 15, or 20 pounds), they can ease anxiety and have a calming effect that some say leads to better sleep. Try: The Gravity Blanket.

Kill the Blue Light

It’s no wonder we’re all having trouble getting quality sleep in this era of devices—research shows that blue light can throw off the body’s rhythms. According to one research review, it’s even been suggested to cause a 30-minute delay in crucial REM sleep. The answer? Switch the “off” button on your tablet and computer and put down your phone at least an hour before bed.

Pre-Bedtime Meditation

We already know that quieting the mind can be very helpful in lowering stress, but research, including a 2015 study in JAMA, suggests meditation may also aid in bringing on those feelings of calm that welcome Mr. Sandman into the room. It could be just the thing to sidestep those intrusive thoughts that pop up right as you start to drift off. To get started, simply close your eyes and focus on your breath for a few minutes before hitting the sack.

Try a Pillow Mist

Through the power of aromatherapy, a scented spray on your pillow may put you in the right frame of mind for a tranquil night. With soothing essential oils like lavender and chamomile, mists like Deep Sleep Pillow Spray by This Works are an anxiety-busting nighttime treat.

 Check Your Thermostat

Temperature plays a big role in staying comfortable and therefore staying asleep. Set your thermostat somewhere between 60 and 67 degrees. According to the National Sleep Foundation, that’s the optimum window to facilitate a session of snoozing.

Hang Black-Out Curtains

A light-free room is a restful room, thanks to circadian rhythms that tell us darkness is a trigger for sleep, according to the National Sleep Foundation. That makes black-out curtains or shades a must for the restless. Heads up: You might find you need to set an alarm clock during the adjustment phase.

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