Are you wanting to improve your sleep routine? The stress of wedding planning may be the culprit—or a contributing factor—keeping you up at night with random thoughts that seem to race through your mind. According to the Sleep Foundation, many factors can contribute to insomnia, including stress, medication and your individual sleep habits and environment.
Here are some tips for turning off the wedding and honeymoon planning so that you can get a better night sleep.
Set a consistent schedule
Sleep experts agree that you benefit from consistent bedtimes and wake-up times, including the weekends. If your sleep routine is irregular, start by establishing bedtime and wake-up windows, and try sticking to them for a full week. Eventually, they will become routine.
Turn off your electronics
This “makes it more difficult for people to fall asleep and causes increased alertness in brain waves,” said Dr. Sasha Hamdani, a board-certified psychiatrist and ADHD clinical specialist. Even with blue-light filters or switching your devices to night mode, looking at screens before bed can still affect sleep by keeping your brain active and engaged.
Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings could make it more challenging to fall asleep. Turn off your electronics. The blue light coming from your phone, tablet and TV screen has been shown to suppress melatonin, a hormone that helps regulate your circadian rhythms and lets you get better sleep. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that works for you. And check out sound meditation apps that can help you relax and put you in a deep sleep.
Check your mattress and pillows
Research shows that having the right mattress and pillow can help improve your restorative sleep. If you are waking up with a headache or sore neck, it may be time to replace your pillows. According to the Sleep Foundation, “There’s no clear-cut way to know for sure whether it’s time for a new bed.” The rule of thumb has been that mattresses should be replaced every six to eight years. Not sure where to start shopping? The Sleep Foundation offers a mattress quiz to help you get started.
Change your bedding
In warmer weather, opt for more breathable, cooling options like bamboo sheets and waffle blankets. These options help to naturally regulate body temperature so you won’t wake up too hot or cold.
Wash bedding more often
Allergens collect in your bedding causing an itchy nose, scratchy throat and congestion that are disruptive to sleep quality. Wash your bedding weekly in hot water or on the allergen setting to prevent a buildup of sleep-stealing allergens.