Sleep. We know we need it yet so many of us don’t get enough of it. This year, make a vow to try and commit yourself to getting more sleep- and better quality sleep at that. We’ve rounded up some of the best tips and tricks from experts to help you hit the hay. Trust us when we say, when you feel well rested you’ll feel like you can take on anything.


Avoid Alcohol, Caffeine, And Nicotine

Seriously, this is just one of the many reasons to quit smoking/vaping but nicotine can seriously affect the quality of your sleep. Any coffee addict already knows that caffeine is a stimulate so if you can’t completely quit your daily cup o’ joe, refrain from consuming it (this includes certain teas, sodas, and pain relievers) at least four to six hours before bed.

Although it can seem like alcohol makes you sleepy, studies have shown that it actually disrupts your sleep patterns later, causing you to wake up and feel groggy. Try taking a month off from drinking and see how well rested you feel!


Working out has numerous health benefits, but it can also help you catch some better zzz’s. Exercise boosts the effect of melatonin, your bodies natural sleep hormone which will helps you fall asleep- and stay asleep. Just be sure to time your workouts right. Try to get them in at least three hours before you plan to hit the hay.

Create A Routine

Create a relax routine for yourself before you head to bed. This could include taking a bath, reading a book, meditating, stretching, drink some decaffeinated tea, or listen to some soothing music. Routines can help signal to your body that it’s ready for bed and help clear your mind of any stress or worries.

Try putting down your phone at least an hour before you hit the hay as the blue light screws with your circadian rhythm. Whatever you do, be consistent about it. Track your sleep using a journal or a sleep app and see how your routine is working for you. 

Stick To A Sleep Schedule

Just like above, routine is key here. Go to bed and wake up at the same time every day- including weekends. Being consistent helps your body regulate its sleep-wake cycle and will ultimately improve the quality of your sleep.

The average adult needs about seven to eight hours of sleep, so try not to oversleep on your days off. Once you regulate your internal clock you can say goodbye to those groggy sleep-hangover mornings and tackle the day with renewed energy. 

Turn Your Bedroom Into A Sleep Sanctuary

You spend almost half your life in bed so make your bedroom as conducive to sleep as possible. Ideally, you want it to be dark, cool, and quiet. Use earplugs or a white noise machine or app to help cancel out any noise coming through. Invest in good blinds, blackout curtains, or a cushioned sleep mask to keep things as dark as possible. Keep the temperature between 60-75 degrees so you don’t sweat and a comfy pair of pajamas doesn’t hurt either. If you can’t afford a really good mattress, consider buying a foam or gel mattress topper instead to make your bed as comfortable as possible. 

Know When To Seek Professional Help

If you consistently have trouble sleeping, even with good sleep habits, consider seeing a doctor to get a professional opinion. Try taking this test to see if you need to book an appointment ASAP. 

Be sure to check out more articles on dance, health, and style at WOD Magazine the definitive source for all things dance related. Don’t miss exclusive interviews, performances, and world premiere music videos right here at WOD Magazine.