We all love sleep. But most people don’t get enough of it. Each year, the average American loses 11 days
worth of productivity from lack of sleep. This sleepiness can lead to memory loss, difficulty
concentrating, and lack of motivation. The average adult needs between 7 and 8 hours
of sleep a night. But the quality of sleep matters, too. Here
are a few tips for the best rest possible: First, Cool down your room. The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit. And you might fall asleep faster if you warm
your body up just before bed. Coming out of, say, a warm shower into a cooler
room causes a slight decrease in body temperature that can help make you drowsy by slowing down
your metabolism. Even if you’re tucked under a warm blanket,
researchers find that a cool head is conducive to better sleep. Next, use light to your advantage. Your body has a natural sleep cycle regulated
by exposure to light. So in the morning, get a nice dose of light
to tell your brain it’s time to wake up. An hour before bed, dim lights and
turn off screens. This cues the brain to prepare for sleep. Finally, if you really want to get really serious about good sleep, you can incorporate herbs into your nighttime routine. You can either breathe in a lavender oil before
bed or put a lavender pillow on your eyes while you sleep. Now this probably sounds really new agey,
but the controlled trials done with lavender as a sleep aid actually really back up its
benefits. The effect is likely stronger if you pair
lavender with some other relaxing evening routine like journaling or meditation. So give these a tips try and see if better
sleep can help improve your life during the day.