Tell us the truth—how well did you sleep last night? Have you been yawning your way through the day, or are you one of those lucky deep sleepers? If you struggle with getting good, consistent sleep, you’re not alone! According to the Centers for Disease Control and Prevention, more than a third of American adults are not getting enough sleep on a regular basis.

While addressing your sleep issues may seem easier said than done, there are small changes you can make that better set you up for successful snoozing. By establishing good sleeping habits, you can improve your overall sleep hygiene.

Avoid caffeine and alcohol before bedtime

As we’re sure you know, caffeine is a stimulant—while studies have shown that a single dose of it can enhance focus, energy, and sports performance, too much can seriously harm your sleep schedule. Because caffeine stimulates your nervous system, naturally relaxing at night may become difficult.

On the other hand, alcohol before bed can disrupt the production of melatonin, the hormone responsible for the sleep/wake cycle. It can also cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns in general.

Avoid bright lights and screens before sleep

We’re all a little guilty of the before-bed-scroll on our social media app of choice. Although many phones, tablets, and laptops feature “Night Shift” modes that replace harmful blue light with more yellow hues, light is still light. 

Your circadian rhythm, the internal cycle that regulates your sleep/wake cycle, is incredibly sensitive to light. In short, light means it’s time to be awake and darkness means it’s time to sleep. Light—especially blue light—tricks your body into thinking it’s daytime, which slows the production of melatonin and interferes with that nice sleepy feeling we rely on. Stop confusing your poor brain and institute a policy of no screens 30 minutes before bed. 

Optimize your bedroom environment

Sleeping environment is often overlooked—after all, we’re not awake to really notice it throughout the night. But it actually matters way more than you realize. On a subconscious level, dark, cool, and quiet bedrooms are ideal for deep, restful sleep. So don’t hesitate to turn down the temp, invest in some good blackout curtains, and wear a Bold & Brave silk eye mask.

But it doesn’t stop there! Bedding is just as important as a comfy, supportive mattress. If you’re looking for an incredibly soft fabric that won’t absorb all the moisture from your skin and won’t cause unnecessary friction throughout the night, look no further than silk!

Our silk pillowcases are woven from pure Mulberry silk and won’t irritate your skin or invite dust mites, all of which will interfere with getting a good night’s sleep. Silk is smooth and hypoallergenic, and keeps you cool all night long!