7 Simple Steps To Ensure You Get a Good Night’s Sleep

Prepare to finally catch some zzzz’s.

It’s no secret that good sleep can be hard to come by. And given the year we’ve had, our sleep patterns have been wildly disrupted. Whether you’re waking up in the middle of the night or spending hours tossing and turning only to be woken up by your alarm as soon as you lull yourself into a comfortable position, we feel your pain. 

Starting today, you can forget about sleepless nights because we’re here to present a foolproof plan for getting the best night’s sleep ever. Dr. Susanne Bennett, a holistic integrative medicine expert who is also the founder of the Kendall Jenner-approved skincare brand Purigenex, is ready to enlighten us with all the tips and tricks for making the recommended seven to nine hours of beauty rest happen on a regular basis. 

• Timing Is Everything 

If you’re not on a set schedule, that could be contributing to your sleep being all over the place. Commit to getting ready and being in bed by a certain time otherwise your body won’t be able to fully adjust to what you’re making it do.

“Wake up and go to sleep at the same time daily and at a decent hour, even on the weekends,” Bennett tells Beautytap. “Get at least eight hours of sleep; if you can get nine hours it’s even better. Try not to take naps as that will just confuse your body’s clock even more.” 

• Pay Attention To Your Lights

“Turn off all your lights,” she added. Lighting is a simple way to get your body and mind in the mood for sleep. However, before getting to a pitch-black room, Bennet recommends dimming your lights first. 

“Ideally, dim the lights at sundown, or at least one hour prior to bedtime,” she advises. “If possible, turn off your electronics, computers, the TV, and other lights, and use a book light for reading or journaling. You can also wear blue-light-blocking glasses starting after sundown to prevent overstimulating your brain at night and help with the excretion of melatonin, the sleep hormone.” 

• Eye Masks Are A Must 

It’s easy to see that any amount of lighting can result in sleepless nights, but that can be remedied with a proper eye mask. From your bed to a long-haul flight when travel inevitably goes back to normal, this handy essential is useful no matter where you’re getting some shuteye. 

“Ensure that your bedroom is very dark with black-out shades or wear an eye mask to sleep,” she said. “Even a small amount of light, like that from an electric clock, can impact the pineal gland’s production of melatonin. Plus, staring at that clock will cause your cortisol to increase, which is the opposite of what you want.” 

• Pass On Eating Before Bed 

Despite being sleepy after a big lunch, it’s not the same when you’re trying to turn in for the night. Do your best to eat dinner at a beneficial time (before 8 pm). “Don’t go to sleep hungry or stuffed,” Bennett stresses. “Digestive enzymes or adding fermented foods such as kimchi, pickles, or sauerkraut can help ease heartburn and other digestive discomforts that may keep you awake.” 

• Develop A Bedtime Relaxation Routine

Don’t put so much pressure on yourself to fall asleep right away. At the same time, you should avoid strenuous activities before bed. “Ensure at least 30 minutes of daily exercise, but not within a few hours of bedtime, the best time is before 5PM,” Bennett suggests. 

Wind yourself down with a full bedtime relaxation routine. “Even 10 minutes of a ritual (an hour is better) before bed can help you relax your body,” she revealed. “Try a hot bath with lavender; when you get out and start to cool down, your body will naturally start to get sleepy. Lavender is wonderful for relaxation aromatherapy. Also, play some quiet music, practice some deep breathing or mindfulness techniques, and do some reading or journaling under low light.” 

 

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• Set Up Your Bed For Success 

Re-examine your bed. Are your pillows giving you the comfort that you need? How does your mattress feel and is it providing proper support? Are you allergic to any fillers in your pillows or mattress? “Ensure your bed and pillows are right for your type of sleeping,” according to Bennett. “Sleeping on your back is also the best way to relax all of your muscles with the least amount of pressure on your major organs. Plus, it will help prevent wrinkles on your face, neck, and chest.” 

Adding a pillow between your legs can also help alleviate back pain. And, think about the material of your sheets. For example, linen sheets are breathable, temperature regulating, and anti-bacterial - they keep you warm in the winter and cool in the summer. 

Another major factor to think about is the temperature of your room. A space that’s too hot or cold could be what’s keeping you up at night. “Studies show that a cooler temperature, no greater than 68 degrees will help you get deeper sleep,” adds Bennett. 

• Welcome The Morning Sun 

Once the day has arrived, make sure to welcome it with open eyes and immediately take it all in. If you stay in bed too long, there’s a strong chance you’ll fall back asleep and that will backfire during nightfall. One thing’s for sure, no more hitting that snooze button. 

“First thing in the morning, let some sunshine hit your eyes, go outside and greet the sun or just open the shades,” Bennett emphasizes. “And linger for 15 minutes or so if you can, then do a yoga stretch or meditate to start your day.”