We’ve heard it time and time again—get at least seven to eight hours of sleep for a good-night’s rest. But for some, it’s hard to get that much-needed shut-eye. According to the National Sleep Foundation (NSF), 58% of Americans don’t get enough.
Febreze® has partnered with the NSF to help people clock in those zzz’s with a few tips for your bedtime routine.
1. Establish Regular Bedtime
Try to go to sleep and wake up at the same time each day, even on the weekends. Trying to catch up on sleep on the weekends can actually have a reverse effect on the body, and make you feel more tired when Monday rolls around.
2. Prepare for Bedtime
Establish a relaxing bedtime routine during which you unwind and prepare your body for sleep. Do something calming, such as listening to music or reading.
3. Create a Sleep Haven
Create an environment that promotes sleep—one that is quiet, dark, cool, and comfortable. Fresh sheets, cool pillows, and blackout shades seem to do the trick.
4. Fill the Air
Incorporate fragrance into your bedtime routine to help relax and unwind. The Febreze Sleep Serenity™ collection’s calming scents in Quiet Jasmine™, Moonlit Lavender™, and Warm Milk & Honey™ help create a soothing bedtime atmosphere. They eliminate odors and fill the bedroom with long-lasting, relaxing scents that don’t overpower the room.
Available in Febreze Bedside Diffuser, Febreze Bedroom Mist, Febreze Bedroom Diffuser, and Febreze Bedding Refresher, the variety of options allows you to find the perfect scent-enhancing solution that will create a more-peaceful and relaxing bedtime atmosphere.
5. Get Some Sun
According to the NSF, getting sun exposure in the morning sun for at least 30 minutes will help your body induce sleep at the right time.
6. Avoid Daytime Naps
However, if you must nap, limit it to 30 to 60 minutes so you don’t wake up groggy or have trouble falling asleep at the appropriate time later.
7. Go Gadget Free
The stimuli of electronics will keep your mind active and prevent your body from switching to sleep mode, and the light emitted from screens might be too stimulating. Power down and try reading instead.
8. Get Plenty of Exercise
Working out is one of the best things you can do to help your sleep. Exercise anytime, as long as it doesn’t cut into sleep time.
9. Drink Selectively
Avoid drinking caffeinated drinks such as coffee, tea, and soft drinks after 12 p.m. Caffeine-free herbal tea or warm milk are great options prior to bedtime.
10. Snack Choicefully, Too
Avoid heavy meals late at night. If you’re hungry before bed, have a light, healthy snack.