There’s a reason why experts recommend we get eight hours of quality sleep each night; it’s such a crucial part of regulating our physical and mental health.
In the short term, a good night’s sleep can help boost mood, improve decision making, knowledge retention and memory. In the long run, endless restless nights and poor sleep can lead to health risks such as high blood pressure, diabetes, stroke, depression and a weakened immune system.
If you’re struggling with getting quality rest, you’re not alone. In 2022, sleep issues seem to affect 50 to 70 million people across America, regardless of age or gender. The good news is that you can improve your sleeping habits by practicing good sleep hygiene and promoting a sleepy atmosphere. Just ask CNET’s health and wellness editors.
9 new ways you can get better sleep
1. Sleepy lotion – it really works
CNET senior editor Nasha Addarich likes to apply LUSH’s Sleepy lavender lotion to help her fall asleep. There’s actual science behind utilizing aromatherapy for sleep. Lavender especially has proven its ability to help improve sleep.
2. Spend a few minutes each night doing this in bed
Writer and sleep science coach Taylor Leamey shared that her sleep tip is reading in bed each night. She describes it as her secret sleep weapon. According to a study done by the University of Sussex, reading just six minutes a night can increase relaxation and improve sleep quality.
3. Ditch your phone in the morning
CNET editor Kim Wong-Shing explains, “I do a lot of the usual stuff (noise machine, consistent routine, CBD, etc.), but one other helpful thing that I haven’t heard elsewhere is reading a book as soon as I wake up.” This helps her wake up slowly and at a more natural pace.
4. Two comforters are better than one
Managing health and wellness editor Sarah Mitroff co-sleeps with her boyfriend and claims this sleep trick helped put an end to their blanket-hogging. She suggests using two comforters instead of one.
5. Cool your bedroom with a window fan
Sarah recommends keeping your room at an ideal sleeping temperature. She said, “Temperature is key to getting good sleep, but if you don’t have central A/C, it can be hard to get your room to the 60-67 degree Fahrenheit range that’s ideal for rest. Enter the humble window fan.”
6. Consider stretching before bed
Wellness news writer Jessica Rendall likes to get grounded before she goes to bed. She says, “I like to spend two to five minutes stretching every evening, right before I jump into bed.” This helps her relax tense muscles.
7. Drink this before bed to help with sleep
Editor Caroline Igo likes to drink herbal tea such as chamomile, mint or sleepytime tea as her nightcap an hour and a half before bed. Herbal tea has a soothing ability and can help promote calmness.
8. Make your environment perfect for sleep
Fitness writer Giselle Castro-Slaboda’s sleep tip is simple. She says, “I used to use a sleep mask when I had issues sleeping last year, and I found it helped! Same with blackout shades and keeping the room cool.”
9. Lights out early
As the sleep editor, my favorite sleep tip is to flick off most of the lights in your home about an hour and a half before going to bed. This helps kickstart your body’s melatonin production.
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