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Chances are, if you're reading this, you're tired of being tired.
Counting sheep just isn't cutting it anymore! If restless nights are catching up to you, there are simple steps you can take. Getting better sleep doesn't have to be a complicated process.
According to data from the CDC, about 37% of adults are not getting enough sleep each night.
The recommended amount of sleep for adults is at least seven hours per night. Both ends of the spectrum (too much sleep, or not enough) come with higher incidences of health problems.
Over time, chronic sleep deprivation increases your risk of developing conditions like heart disease, high blood pressure, diabetes, and depression.
To prioritize your long-term health starting with sleep, here are eight steps you can take to start catching more Z's.
Add blackout curtains
The first step to improving your sleep quality is to install blackout curtains.
A dark room helps you to enter—and remain—in a state of deep, and most importantly, restful sleep. In fact, according to UCLA Health, study participants who were exposed to more light during sleep were twice as likely to suffer from diabetes, high blood pressure, and obesity.
Your body's circadian rhythm loves a dark, cave-like atmosphere for great sleep.
An eye mask can also help block light while adding a little luxury to your sleep routine!
Cut out caffeine
While avoiding caffeine completely may be out of the question (looking at you, Utah soda shops) experts recommend no more than 400 milligrams per day.
Caffeine is a stimulant that stays in your system, making it harder to fall asleep and reducing sleep quality.
A study published in the Journal of Clinical Sleep Medicine found that caffeine taken six hours before bedtime had significant disruptive effects on sleep.
This means you should cut caffeine by mid-afternoon at the latest to avoid those detrimental effects. Your body will be able to naturally wind down at night, leading to deeper and more restful sleep.
Try white noise
That neighbor who loves to mow the lawn at 6 a.m. on the weekends? Can't hear it. Traffic sounds? Nope. Kids pouring cereal and destroying the kitchen? Not my problem!
A white noise machine or fan can block out pesky noises and make your room a quiet oasis.
The consistent background noise helps you fall asleep and masks sudden noises that could wake you. If you don't have a fan or white noise machine, there are white noise apps you could use in a pinch.
Get outside for fresh air and sunlight
Sunlight cues your circadian rhythm—also known as your body's internal clock—to work normally.
Make it a priority to get outside, particularly in the morning, for sunlight exposure that will signal to your body "Oh yes, it's time to be awake!"
Sunlight boosts mood and alertness. Later in the day, this same rhythm triggers melatonin production at nighttime.
Aim for a 30-minute walk each day, but any outside time helps. Even sitting near a window with bright sunlight can keep you focused at your desk.
Keep cool
A cool room is ideal for the best sleep. Healthline says the temperature sweet spot is between 60 and 65 degrees for adults.
Keep in mind that babies and older adults do need a warmer temperature and babies should be dressed properly.
You can set your thermostat to drop during your sleeping hours. Use breathable bedding, wear lightweight pajamas, and consider a fan or open window to maintain a sleep-friendly temperature.
Have good sleep hygiene
A good sleep routine can be your secret weapon for awesome sleep. Your body will respond to bedtime cues, especially if you stick to a consistent sleep schedule.
It's best to hit the hay at the same time every night and wake up at the same time each day—don't sleep in more than 30 minutes past your usual wake time on the weekends.
You should also do your best to avoid or limit naps during the day. If you can't avoid a quick snooze, the key is to make it quick! NASA conducted a study on naps with their pilots and found that a 26-minute nap boosted performance and alertness the rest of the day.
Avoid screens in the evening
You've heard this one before, but it must be said: Scrolling your phone in bed is one of the worst things you can do for your sleep.
Blue light has been shown to suppress melatonin production—the hormone that signals to your body it's time to sleep. Plus, the content on your phone, tablet, or television is stimulating and keeps your brain alert.
Try unplugging at least 30 minutes to an hour before bedtime and keep your phone charging outside of the bedroom.
See your doctor for sleep concerns
If you've tried everything on this list with no success, it might be time to contact your doctor. The occasional sleepless night is unavoidable, but consistent trouble sleeping may signal an underlying issue.
Sleep apnea, hormone imbalances, and a host of other problems could be the culprit behind your exhaustion and insomnia.
Snuggle up with a soft Minky blanket
A Minky Couture blanket can enhance your sleep experience by adding a layer of soft, snuggly comfort that helps you relax and drift off. Minky's plush, soothing texture makes your bed a calming oasis at bedtime.
The warmth and gentle weight will help you feel secure, which can help even an anxious sleeper fall asleep and stay asleep.
Treat yourself to an original Minky Couture blanket and experience luxury and comfort for years to come!
