Even a king needs his rest. Father's Day is coming up, and whether you have children that keep you up all night or not, it’s time to prioritize taking care of yourself. Self-care starts with adequate sleep, and we have tips for you to get more restful sleep every night, including a new Johnny Slicks sleep product. You’re welcome.

Let’s get started.

1. Create an Environment that Encourages Sleep

This isn’t anything groundbreaking, but designating your bed for sleep will promote a healthy night’s rest. The pandemic sent a lot of people out of the office to work from home. With or without home offices, many people experimented with working on their laptops from their beds. The problem with this is that your mind associates locations with activities. Working from your bed can contribute to less productive work and in turn less restful sleep. Use your desk for working and your bed for sleeping (and maybe a few other activities…).

Before bedtime, it’s crucial to dim the lights in your house – especially in the bedroom. LED lights are energy-efficient but emit more blue light than alternatives. Dim the lights around the house in the evening to tell your mind and body that it’s time for sleep.

2. Incorporate Physical Activity into Your Daily Routine

Daily exercise can relieve stress and keep you focused throughout the day. Moving your muscles can also relax your body, perfect for falling asleep. But be careful – because aerobic exercise releases endorphins, it can make you feel more awake and alert. It’s best to give yourself a couple of hours between ending your workout and going to bed.

3. Manage Your Diet

Eat the right foods at the right time. Generally, spicy and high-fat foods will reduce your sleep quality. We love buffalo wings and spicy Thai food as much as the next guy, but stay away from those foods at night if you’re serious about improving your sleep. On the other hand, plenty of foods encourage restful sleep. This includes tryptophan-rich foods like bananas, milk, eggs, and seeds; fruits like cherries and kiwi; and foods high in omega-3s like salmon, mackerel, and cod. If you have a craving for spicy and high-fat foods, eat them a few hours before you go to bed.

4. Establish a Consistent Sleep Schedule

Having a consistent sleep schedule can help you discover more restful sleep. Our bodies work on a circadian rhythm. This means there is a pattern of when your body wants to be awake or asleep. If you go to bed and wake up at the same time day after day, you will find it easier to fall asleep and get more rest each night.

To maintain your circadian rhythm, you’ll also have to consider when to nap. Naps are a great solution to sleep deprivation, as they can be refreshing and restorative. The mid-to-late afternoon is an optimal time to take a nap because it’s when most people experience a lull. Napping much later than that can make it harder to fall asleep at night. Napping too long can affect your nighttime sleep, too. So aim for a nap under 30 minutes long. 10-20 minutes is ideal.

5. Set Your Phone Aside

A lot of us fall into the habit of mindlessly scrolling through TikTok or Instagram at the end of the day. Looking at lit screens right before bed keeps our eyes awake. Set a goal to set your phone aside 30 minutes before bedtime. Just as the sun dims and goes down at the end of the day, we should dim the lights on our phones and in our houses at night. This will help your circadian rhythm. Many phones have a blue-light setting or a dimming timer. Toggling these features can be a good place to start, but work your way toward setting it aside altogether.

6. Manage Stress

Stress can have a huge impact on your Zs. If you lie awake at night thinking about your responsibilities, something happening at work, or the mysteries of the universe, you’re probably stressed. Find something that will help you relieve this stress. You could meet with a therapist or pick up a stress-relieving hobby. Consider adding yoga into your daily routine or listening to soothing nature sounds to encourage meditation. Stretching right before bed can also help relax your muscles and your mind for a good night’s sleep.

7. Use Johnny ZZZ

Finally, you can use lavender oil as a sleep aid. Johnny Slicks’ new Johnny ZZZ is an organic beard oil with a sleep-promoting fragrance. If you’re wondering where to put lavender oil for sleep, the answer is anywhere. You can put Johnny ZZZ in your beard, behind your ears, on your wrists, on your pillow, or elsewhere before bed. A few whiffs of this organic beard oil will help you discover a blissful night’s sleep.

If you have any more questions about sleep help or Johnny ZZZ, let us know!

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