You know that feeling when you wake up feeling refreshed and excited for the day ahead? Yeah, neither do we. Getting a good night’s sleep is hard when you’re going full steam ahead at all hours of the day. How are you supposed to turn your mind off and fully relax when all you can think about is the endless to-do list that’s invading your brain? When counting sheep just isn’t cutting it, turn to these seven tips to get your bedroom ready for the ultimate snoozefest.

1. Silence is Golden…Maybe

How many times have you heard that silence is key to getting a good night’s sleep? A million? Well, what works for one person may not work for you. Sometimes, a slight background noise makes all the difference in getting your mind to rest. The app Relax Melodies lets you choose between numerous background noises, including the ocean and rumbling thunderstorms. They’re designed to lull your mind to sleep (and they’re really good for kids who won’t fall asleep easily either). For those of you who do prefer silence, these ear plugs on Amazon have a reputation for being the best bang for your buck. They cancel background noises such as road traffic or your spouse’s snoring, and they won’t hurt your ears when you sleep with them in for 12 hours. The important thing is to find what works for you. If you’ve been trying to sleep with the television on, try going silent for a night. And if you’ve been wearing ear plugs, give a noise app a try and fall asleep to the sounds of waves lulling you into dream town.

2. It’s Getting Hot In Here

Like noise, temperature is also a big determining factor in the of quality sleep you’re getting. However, this is less a matter of preference and more about pure science. Studies have shown that humans get their optimal sleep in a room set between 60 and 67 degrees Fahrenheit. It’s a little counterintuitive, but when we lose body temperature, we actually feel more tired. As an added bonus, sleeping in a cool temperature also can boost your metabolism, thus helping you burn calories while you sleep. We think that’s a win, win situation. Try cranking down your air conditioning at night and see if the chilly air helps you get more rest.

3. Sound the Alarm

Have you ever considered that perhaps your sleep wasn’t that bad and that really the manner you were awoken in might be what made your slumber not so great? Alarm clocks have the reputation of being loud, annoying, and generally the most hated household electronic. However, the current marketplace is changing the game when it comes to how we are waking up. The Philips Wake-Up Light emulates sunlight, giving your body the a more natural wake up call. You can also program it to wake you up with something other than that annoying beeping we all love to hate. Giving your body a more natural wake up call help you start your day feeling calmer and more in tune with nature, and your body will learn to anticipate the light rather than anxiously await the loud alarm, resulting in a more peaceful slumber.

4. Black-Out Central

I know what you’re thinking. Make your room dark, I already know this. But did you know that the light in your bedroom during the hours before you go to bed also affects your sleep cycle? Studies have shown that while a completely dark room certainly helps you while you sleep, dimming the light in your bedroom an hour or so before you get into bed also helps. This isn’t just about blackout curtains either. Electronic devices emit a harsh kind of light, so if you’re on your phone or computer or tablet right before bed, you’re already determining how hard it is going to be for you to get some shut-eye. The type of dim blue light that your phone emits in a dark room has been studied widely and has even been tied to chronic depression in lab tests. The good news? It was easily reversed by simply stopping exposure to those stressful electronic lights right before bed.

5. Maybe It’s Her, Maybe It’s Her Bedding

We’re just going to say it. Treat yo’self. There is no need for you to be sleeping on rough sheets and a scratchy comforter. There are tons of deals online for quality (and affordable) bedding that will make you feel like you’re in the lap of luxury. Sure, those $40 sheets from Target are a great deal, but after a few washes are they going to still feel soft? Higher quality bedding will last longer and help you sleep better. It’s an investment, and you’re worth it. After all, a good night’s sleep is responsible for memory retention, creativity, and making sure your skin is flawless. Splurging on a new bedding set that you love that will also give you a ton of personal benefits? Sign us up.

6. Wake Up and Smell The Cedarwood

If you don’t have a Facebook friend who is obsessed with essential oils, are you even really on Facebook? Whether you’re pro-essential oils or pro-candles, the scent of your bedroom should be strategic. Lilac, cedarwood, sandalwood, and vetiver are all said to help with getting a good night’s sleep. If you are going the Essential Oils route, you might even consider putting some on the bottom of your feet for that extra, smelly boost your REM cycle needs.

7. Routines Are The Spice Of Life

Lastly, it’s important to develop a routine for bedtime. Maybe you shower or take a bath right before you hit the hay. Maybe you read a little bit. Your body responds to cycles, and your night time rituals should be no different. Create a relaxing environment by doing things that make you feel good. Set a specific time where all of your electronics are snug as a bug in their chargers. Stop drinking caffeine at a designated time. A little self-care routine goes a long way in helping with anxiety, health, and, of course, getting the best night’s sleep of your life.

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