Y’all, we’re obsessed with sleep here at Betty’s. Seriously, we talk about it every day. We even use it to get a pulse-check on each other’s moods and general state of being. Think about it! Whether it’s mom, roomie, work bestie, or BAE, what’s the first thing they ask you in the morning? We’d bet it’s, “How’d you sleep.”
This is because sleep affects so much about a person’s physical and mental health. We notice when those around us haven’t been sleeping well. They’re less productive, forgetful, and agitated—which can be annoying AF, right? You don’t want to be that person.
So, make 2022 the year for you to finally get into a solid sleep routine.
The Betty’s Body-Smart + Simple Guide to Sleep
Get 7-8 hours of sleep daily
Plan your bedtime and wake-up time to ensure you get between 7-8 hours of sleep each night. If it takes you 30+ minutes to fall asleep (like it does the person writing this!), make sure you factor that into your bedtime so you’re actually asleep for 7-8 hours.
Stay on schedule
Betties, consistency is key for sleep. So, go to bed at the same time every night , giver or take 30 minutes. And keep your wakeup time the same every day. YES, that means weekends, too. Look, we know you’re not robots and you’re going to stay up late to study or hang with friends or go out. That’s okay every once in a while. But don’t make a habit of it every weekend if it throws you off of your sleep routine by more than 30 minutes.
Create a bedtime routine
Whatever works for you to get you in the mood for ZZZs, do it. And do it every night. Some things to factor into your routine include putting the phone away, turning off your TV, brushing your teeth, and I don’t know who needs to hear this, but washing your face. Your skin will thank you!
Get out of bed if you’re awake
If you’ve been lying awake in bed for longer than 20 minutes, go ahead and get up. Keep the lights dim and the screens off. However, you can do a quiet activity like reading a book or stretching. Then, when you start to feel sleepy again, go back to bed.
Use your bed for sleep
Keep your bed space for activities that require laying down. This essentially means two things: sleep and sex—if you’re sexually active, that is. Try to avoid high productivity activities, like studying or working.
Practice sleep-friendly daily activities
What you do during the day affects your sleep later that night! In general, things that promote health and wellness are also good for sleep. Exercise regularly, eat a well-balanced healthy diet with a lighter meal in the evening, avoid caffeine after 12pm, and drink alcohol only in moderation if at all.
See, Betties, this plan is really doable.
But if you have a blip, take a quick power nap (20 minutes of sleep max) to get you through. Then, get back to your routine as quickly as possible.