{"id":8917,"date":"2019-01-15T20:33:02","date_gmt":"2019-01-16T01:33:02","guid":{"rendered":"https:\/\/www.dia.com\/blog\/?p=8917"},"modified":"2022-06-22T11:28:28","modified_gmt":"2022-06-22T15:28:28","slug":"better-sleep","status":"publish","type":"post","link":"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/","title":{"rendered":"6 Ways to Improve Your Sleep for a Better Tomorrow"},"content":{"rendered":"\n

When you\u2019re juggling a long list of tasks on busy days, a good night\u2019s sleep will help you make it all happen\u2014and leave you with enough energy for a little you time. But whether it\u2019s from worrying about the future or scrolling through Instagram, there are so many distractions that can keep us from prioritizing sleep. Luckily, there are 6 simple rituals you can start doing now to help you catch some Z\u2019s.<\/p>\n\n\n\n

\"sleep<\/figure>\n\n\n\n

1. Unplug & unwind<\/b><\/h3>\n\n\n\n

If you have a smartphone, chances are it rarely leaves your side\u2014even when it\u2019s time to fall asleep. Unfortunately, the blue light radiating from electronic devices can negatively affect your ability to get a good night\u2019s sleep<\/a>. Experts recommend ditching your devices\u2014getting off your phones and trading e-books for the real deal\u2014when it\u2019s time for shuteye.<\/p>\n\n\n\n

\"sleep<\/figure>\n\n\n\n

2. Stop drinking coffee in the afternoon.<\/b><\/h3>\n\n\n\n
That first cup of joe in the morning may be a surefire way to get on track for the day, but it may also be the root of your bad sleeping habits. It can make falling asleep difficult<\/a>, as well as fragment the sleep you do end up getting. Though any caffeine consumption can disrupt sleep, the general rule of thumb is to stop after 2pm.<\/div>\n\n\n\n
\"sleep<\/figure>\n\n\n\n

3. Create a space that\u2019s conducive to sleep.<\/b><\/h3>\n\n\n\n

Sliding into a freshly changed and beautifully made bed may feel like a dream\u2014but leaving yourself enough time in the mornings can feel like a drag. Research shows that it\u2019s worth it. 71% of participants in a 2011 study<\/a> reported better sleep and 29% reported going to sleep earlier with clean sheets. Now you have one more reason to keep your bedroom looking spectacular.<\/p>\n\n\n\n

\"sleep<\/figure>\n\n\n\n

4. Take a hot bath<\/b><\/h3>\n\n\n\n

One of the secrets to getting a full night of sleep is as simple as rescheduling a daily habit. Time a hot bath two hours before bedtime and you\u2019ll jump-start the relaxation process. Since your temperature naturally drops starting two hours prior to sleep and ending at about 4 or 5am, a 20-30 minute soak results in a rapid cool-down<\/a> that gets you into a deeper sleep faster. It goes to show that self-care doesn\u2019t just help you feel amazing in the moment\u2014it can even lead to a better future!<\/p>\n\n\n\n

\"sleep<\/figure>\n\n\n\n

5. Listen to relaxing sounds<\/b><\/h3>\n\n\n\n

From getting in the zone while working out to letting a ballad heal you after a breakup, music can have a powerful effect on our moods. It can also be a useful tool for falling asleep. Listening to music at night can improve both your quality and efficiency of sleep<\/a>, as well as help with pain or anxiety that might be getting in the way. If you prefer silence to music, white noise<\/a> can be a great way to condition your room and block out external noises. And if you love winding down with a podcast? There are plenty of options<\/a> that can help lull you to sleep.<\/p>\n\n\n\n

\"sleep<\/figure>\n\n\n\n

6. Journal more<\/b><\/h3>\n\n\n\n

Whether you left journaling back in your middle-school years or kept it going strong through adulthood, writing can help you unpack your thoughts after a long day. Studies show that spending at least five minutes jotting down your to-do list<\/a> at night can decrease your anxiety about the future and make you fall asleep faster. Plus, it\u2019ll help you start the next day focused on what has to get done.<\/p>\n\n\n\n

We\u2019ll be sharing self-care tips all month long, so keep an eye on the \u201cLive\u201d<\/a> category for the latest!<\/strong> Looking to treat yourself even more? Order a Dia Box this month and you\u2019ll be entered to win a prize from our self-care suite!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

When you\u2019re juggling a long list of tasks on busy days, a good night\u2019s sleep will help you make it all happen\u2014and leave you with enough energy for a little you time. But whether it\u2019s from worrying about the future or scrolling through Instagram, there are so many distractions that can keep us from prioritizing […]<\/p>\n","protected":false},"author":30,"featured_media":8947,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"class_list":["post-8917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"acf":[],"yoast_head":"\n6 Ways to Improve Your Sleep for a Better Tomorrow - Dia & Co<\/title>\n<meta name=\"description\" content=\"Here's what you can do to set yourself up for a great night's sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Ways to Improve Your Sleep for a Better Tomorrow - Dia & Co\" \/>\n<meta property=\"og:description\" content=\"Here's what you can do to set yourself up for a great night's sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Dia & Co\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/diaandco\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-16T01:33:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-22T15:28:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2019\/01\/wake-up-refreshed-header-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"830\" \/>\n\t<meta property=\"og:image:height\" content=\"540\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marge Hudson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@diaandco\" \/>\n<meta name=\"twitter:site\" content=\"@diaandco\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marge Hudson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/\",\"url\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/\",\"name\":\"6 Ways to Improve Your Sleep for a Better Tomorrow - Dia & Co\",\"isPartOf\":{\"@id\":\"https:\/\/www.dia.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2019\/01\/wake-up-refreshed-header-1.jpg\",\"datePublished\":\"2019-01-16T01:33:02+00:00\",\"dateModified\":\"2022-06-22T15:28:28+00:00\",\"author\":{\"@id\":\"https:\/\/www.dia.com\/blog\/#\/schema\/person\/12fa817987a28e5e481cfbdfaa4a81de\"},\"description\":\"Here's what you can do to set yourself up for a great night's sleep.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/#primaryimage\",\"url\":\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2019\/01\/wake-up-refreshed-header-1.jpg\",\"contentUrl\":\"https:\/\/d3mnyo7e05c2kb.cloudfront.net\/blog-content\/uploads\/2019\/01\/wake-up-refreshed-header-1.jpg\",\"width\":830,\"height\":540},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.dia.com\/blog\/wellness\/better-sleep\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.dia.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"6 Ways to Improve Your Sleep for a Better Tomorrow\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.dia.com\/blog\/#website\",\"url\":\"https:\/\/www.dia.com\/blog\/\",\"name\":\"Dia & Co\",\"description\":\"Dia & Co is the premier personal styling service for plus-size women. 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