In the hustle and bustle of our modern lives, a good night's sleep often takes a backseat. Yet, quality sleep is the cornerstone of overall well-being. Sleep impacts our physical health, mental clarity, and emotional resilience. Thanks to decades of research, new sleep technology dictates that getting the recommended 8 hours of sleep doesn’t have to be a pipe dream. To help foster a healthier relationship with sleep, follow these suggestions to help you rest easy.
Embrace the Power of Consistency
Consistency is essential for a healthy sleep routine. Set a regular sleep schedule by going to bed and waking up at the same time every day - even on weekends! This helps regulate your body's internal clock, promoting a more restful and rejuvenating sleep experience.
Create a Sleep Sanctuary
Transform your bedroom into a haven for rest by focusing on the key elements that matter. Keep the room cool, dark, and quiet, and invest in a comfortable mattress, comforter, and pillows.
Comforter: your bedroom is like your ward- robe – it needs to shift with the weather. Trade your heavy comforter for light blanket during the summer. During the spring and fall, when the temperatures vary, use a cozy comforter one size smaller than your bed. You can easily poke out an arm or leg easily.
Pillows: do your pillow pass the fold test? If you were to fold your pillow in half and it just lies there rather than spring back…it might be time for a new pillow! Most pillows have a life span of 18 months, while memory foam options last 3 years. Depending upon how you sleep – side, stomach, back - Sleepopolis provides amazing tips to help you choose the right pillow for you.
Mattress: the ideal mattress provides enough support to prevent sinking in the hips and to let your muscles relax. It truly depends on your weight, your preferred sleep position and age. If you're mattress shopping, lie down for 20 minutes and see how it feels. If you don’t sleep alone, take your partner with you..
Electronics are a no-no!
Banish electronic devices from the bedroom to eliminate distractions, fostering an environment that encourages deep relaxation. Blue light which is emitted from your phones, tablets, and screens has the largest effect on melatonin – try not to use your devices an hour before bed. If you can't avoid it, then try using ‘blue light’ blocking glasses and screen covers to limit the blue light.
Establish Pre-Sleep Rituals
Introduce calming rituals before bedtime to signal to your body that it's time to wind down. Whether it's reading a book, practicing gentle stretches, dimming the lights, using lavender oil or enjoying a warm bath - this routines will help to tell your brain that you’re getting ready to sleep.
What you eat, and drink can significantly impact your sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for sleep-friendly snacks like nuts, seeds, or a soothing cup of herbal tea. By nourishing your body with the right foods, you create a foundation for restful nights.
Cultivate a Positive Mindset
Approach bedtime with a positive mindset. Release any worries about the quality of your sleep and focus on the rejuvenating power of the night ahead. Consider incorporating relaxation techniques such as deep breathing or meditation to ease your mind, reduce anxiety and promote a more serene transition into sleep.
Can’t do all 5 things? Pick just one and see if you can make it happen. Little successes will build upon each other and lead to a happier (and more rested) you
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