If you lead a busy, active life, a restful night’s sleep can often feel like a distant dream (no pun intended). However, it’s important to remember that quality sleep isn’t just a luxury—it’s a foundational pillar of overall well-being. It can even impact factors like your heart health. That means it’s important to make your sleep a priority if you want to lead a healthy life—and there’s no better time to do that than right now, because March is sleep awareness month. However, it can be difficult to know exactly how to do that. But luckily, it may be an easier process than you think. In fact, there are five ultra-simple habits you can implement immediately to start working towards the best sleep of your life tonight.
This sleep awareness month, we spoke to sleep neurologist and expert to TYLENOL Dr. Chris Winter, along with a few other health experts, to uncover a few of the best tips for optimal sleep, from establishing a consistent sleep schedule to incorporating supplements into your routine. Find it all below.
1. Follow a sleep schedule
You may have heard it time and time again, but it's true: If you want consistently good sleep, you need a consistent bedtime and wakeup time. According to Dr. Winter, sticking to a sleep schedule "Will help you maximize deep sleep. As he notes, "Timing is key to achieving your best rest. You don't need to be obsessive about it, but gradually start establishing regular wake-up times and bedtimes." Additionally, it’s important not to rely on sleeping in or napping during the day to make up for difficult nights of sleep. "That will only lead to making it harder and harder to fall asleep at night," he warns. Noted!
2. Do something relaxing and joyful before bed
In addition to going to sleep at the same time each night, pinning down a great wind-down routine is another helpful habit when it comes to sleeping well. After all, it can be extremely difficult to sleep with a cluttered mind–which is why incorporating joyful, relaxing activities into your nighttime routine can do wonders. "Things like doing relaxing yoga, taking a warm shower, reading feel-good books, and listening to calm music or sounds can help your mind disengage and allow you to settle down," Dr. Winter tells us.
3. Try supplements & sleep aids
When you need a little extra something to help you fall asleep at night, supplements and sleep aids can be a good idea. In addition to popular options like melatonin, L-theanine is promising. "Studies have shown that L-theanine can help improve sleep quality and reduce the time it takes to fall asleep," says health expert Trista Best. She also cites lower levels of anxiety and stress as two additional benefits of this supplement. These qualities work to help improve your sleep as well—because when you're less stressed, it's much easier to fall asleep and stay asleep. "L-theanine may also improve the overall quality of sleep by increasing the amount of time spent in deep, restorative sleep," she tells us.
Other natural remedies include valerian root, chamomile tea, and more. And if you're dealing with some aches and pains that keep you awake at night, consider reaching for a nighttime sleep aid and pain reliever like TYLENOL PM, which can both help you fall asleep and stay asleep while quickly relieving minor pain.
4. Meditate in bed
One of the most relaxing activities you can add to your wind-down routine is some meditation. This can be especially helpful when you find yourself lying in bed and unable to fall asleep. "When all else fails, don't be afraid to rest and meditate in bed," Dr. Winter says. "Stop judging your success in bed by unconsciousness alone. Sometimes the secret to amazing sleep is learning to embrace your time awake in bed. Enjoying the calm, quiet time nestled under the covers can help you relax enough to fall asleep." We love that perspective! Overall, he says you shouldn’t treat your time spent awake in bed as a problem that needs to be solved: "Learning to enjoy being in bed makes most sleep problems instantly disappear."
Bottom line
All in all, the path to great sleep is about relaxation, a regulated circadian rhythm and consistency. However, it's important to remember that everyone's needs are different, which means that you may need to take an individualized approach to successful sleep. If you're struggling consistently with insomnia, it's always a good idea to speak to a doctor to figure out what works for you. But when in doubt, a consistent sleep schedule and a relaxing bedtime routine may do wonders.
READ MORE: Eating These Three Foods Together Will Help You Sleep Better, Experts Say
