10 Healthy Sleep Tips
Let’s face it; sleeping can be hard! Falling asleep, staying asleep, waking up on time, and the like are all problems that humans face every day. What if we told you that there were ten tips you could use to fall asleep faster, stay asleep longer, and wake up refreshed for the day? It sounds like magic. Here are the 10 tips you need to get the best sleep of your life!
As it gets later into the evening, your brain begins to trigger melatonin production. Melatonin is your “sleepytime” hormone responsible for all the yawning you do as you go without sleep. Common stimulants like caffeine, energy drinks, and even cigarettes should be ditched a few hours before bedtime to give the melatonin time to build up and get you sleepy.
Get Fresh Air
You probably never knew that fresh air could help you sleep. Well, now you do! Your brain responds well to a cool climate during sleep. By taking a walk around the block or just opening your bedroom window for a few minutes before bed, your body becomes more comfortable in its environment, allowing sleep to come quicker and easier.
Follow a Routine
The human body thrives on routine. Just as fresh air makes your body more comfortable in the chosen environment, creating a sleep routine does too. Each step of your routine triggers your brain and reminds it that it’s time for bed. And when it’s time for bed, what does your brain do? Release melatonin!
Choose the Right Pillow
When it comes to sleep, choosing the right pillow is everything. You want something supportive, but not so firm it feels like sleeping on a rock. Memory foam has been the go-to for many sleepers, due to its supportive, yet adaptable nature. Sleep technology has come so far that the best pillows are now being made with bamboo. Its natural cooling ability and antibacterial and hypoallergenic makeup have taken the bedding industry by storm. When you choose a pillow on which to rest your head, be sure you are choosing the best.
Avoid Greasy Foods
It’s never a good idea to eat before bed. Bloating and digestion can be incredibly uncomfortable and disrupt sleep. Greasy foods are a major culprit when it comes to bloating. While you sleep, your body slows or stops certain functions, like digestion, in order to conserve energy and make necessary repairs. BY eating, your body doesn’t have enough time to flush out the food before bed, leading to discomfort.
You might think that the only problem with electronics is the noise and sound. While that is a sleep hindrance, there is a more damaging culprit that you might not even know about. Every electronic emits a blue light. During the day, this light may not be a big deal, but it can interrupt melatonin production and keep you up at night. The best way to combat this is to stop electronic usage at least an hour before you turn in. If you must use your phone or another device, change the setting to emit a yellow light or invest in a pair of blue light glasses.
Don’t Sleep During the Day
We’re the first to say that there’s nothing wrong with taking a nap. Trust us, we love a good nap! However, sleeping during the day should be limited to 20 minutes max. If you Sleep too long, you will begin slipping into REM sleep, the deepest level of sleep that we experience, and where dreaming occurs. Waking up in or around REM sleep causes grogginess. What supposed to be a restful nap is now a nightmare as you try to force yourself awake. To avoid this, keep naps to 20 minutes maximum.
Keep the Room Temperature Low
As you fall asleep, your body temperature naturally decreases. If you have trouble falling asleep, try lowering the thermostat a few degrees. This will speed up your body’s core temperature decrease and this gets you to sleep fast.
Schedule Your Sleep
Just as your body thrives on a schedule when getting ready for bed, your sleeping schedule matters too. Get your body into a routine by turning out the light at the same time every night and wake up at the same time each morning. Not only will you ensure you are getting the proper amount of sleep, but by forming this habit, your body will naturally get tired and wake up at the same time. No need for an alarm clock!
Socks provide various health benefits that you can reap while sleeping. The warmth from socks aids in regulating body temperature, helping you sleep longer and more soundly. They also minimize dryness that can occur during colder months as moisture from your skin evaporates. Give it a try!
Whether your problem is falling asleep or staying asleep, these tips are sure to help you conquer your rest. Do you have any sleep tips that you swear by? Let us know in the comments. And be sure to check out our Cosy House Luxury Bamboo Pillow. It’s the top pillow on the market for restless sleepers. We’ve even included a 10% off coupon just for reading this article. Stay Cosy!