9 Tips for a Better Night’s Sleep

9 Tips for a Better Night’s Sleep

Sleep and mood are closely connected; poor or inadequate sleep can quickly and easily cause irritability, stress, weight gain and more, while chronic insomnia can lead to depression and even illness. Learning what healthy sleep is can enhance our well-being and impact our overall health.

First, let’s stress the importance of sleep. During our sleeping hours, our bodies take this time to rejuvenate, recuperate, repair, restore, regenerate, reintegrate, refresh and reboot. But, there are a lot of factors involved when it comes to getting a good nights sleep. It’s not just one thing.

Invest in a Good Mattress

With more people turning to cleaner, greener and natural lifestyles, the demand for organic mattresses is being heard. If you have the funds, then investing in a good organic mattress will make a huge difference in your sleep. An organic mattress is made with all-natural materials, which are non-toxic and free from harmful chemicals and synthetic materials.

They’re breathable, keep you cool in the summer, warm in the winter, and are preferred for individuals who suffer from allergies, asthma, and other respiratory problems. Organic wool and cotton are the most common sources of fabric and padding. There’s also green memory foam using latex made from bamboo or the rubber tree. Make sure it is 100% natural and uses organic fabric covers, or you defeat your purpose of buying toxic-free bedding.

Choose Natural Bedding

Organic bedding is more than just a trend. It not only encourages a better night’s sleep but it benefits your health and your family’s health. The majority of conventional bedding is made of untreated, natural materials, but now most come to the store bearing a host of petrochemicals, flame retardants, and other additives. Many people who suffer from headaches, joint aches and other physical ailments on a daily basis reach for over-the-counter remedies to quell their pain. Few, if any, would ever suspect their bedding is the cause of their problems.

What’s the best natural bedding material? You have the option of organic cotton or bamboo. I personally prefer organic bamboo bedding found on Cariloha. It’s the softest bedding on the planet. Organic bamboo bedding is naturally hypoallergenic and antibacterial. Bamboo bed sheets also reduce allergies because they reduce the amount of moisture in your bed which discourages one of the primary triggers of allergies, dust mites, from living in your bed.

Bamboo Duvet Comforter

Pamper yourself with a one-of-a-kind duvet comforter with an interior and exterior made entirely of viscose from bamboo. This quilt is luxuriously plush and soft and can be used all year regardless of the weather. Made from the most sustainable resource on the planet, this bamboo duvet comforter is the answer to all your bedding comfort needs. The bamboo viscose fibers make it possible for the insert’s filling to stay put, so you’ll enjoy more fluff and better comfort for a great night’s sleep. This comforter is dry clean only.

Bamboo Bed Sheets

If you haven’t tried Cariloha bamboo sheets, you’re really missing out on some opulent bedding. The fabric is gentle, soothing, silky soft, and supple on the skin. It has an elegant and subtle surface sheen that is not slippery at all. One characteristic I really like about bamboo bedding is that it adjusts to your body temperature, so you’ll stay cool in summer and warm in winter, and it naturally wicks moisture away from your body. It’s naturally hypoallergenic, antimicrobial, and is germ and odor resistant. It’s also highly sustainable, breathable, and biodegradable.

With these Cariloha sheets made from bamboo viscose, you’ll get a sleek sateen finish with advanced box-stitch seams, perfect for softness and durability. Each set includes 1 flat sheet, 1 fitted sheet, and 2 pillowcases, fitting mattresses up to 18” deep.

Keep it Cool

Warm temperatures will interfere with a relaxed and enjoyable sleep. According to some experts, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit (15 – 19 °C) for optimal sleep. If you can, open the windows a bit during the evening: it allows fresh, humid air to circulate into the room. Furthermore, fresh air has been shown by various studies to actually improve many different aspects of your health including digestion, blood pressure, heart rate, immunity, and energy.

Keep it Dark

Sleeping in darkness helps produce the naturally occurring hormone, melatonin, in our body. Melatonin is a powerful antioxidant hormone that is useful in preventing cancer and other conditions in the body. Any light exposure such as a small amount of light that filters in through the curtains and hits your skin can interrupt the hormone production, causing a decrease in melatonin levels. This seemingly insignificant disruption can affect sleep and interfere with the body’s normal process in a good quality sleep.

Keep it Quiet

Noise of any kind during the day is most likely tuned out, we might not even notice them. But during the evening these same sounds can be irritating and disrupt your sleep. The TV, pets, appliances, traffic, storms, neighbors and urban sounds can rob us of a peaceful nights sleep. If these noises are outside of your control, you may consider using earplugs or investing in a white noise machine. White noise or calming nature sounds blur background noise and can make it easier to doze off.

Avoid Eating Too Close to Bedtime

Eating too close to bedtime can disrupt your sleep, mostly because it gets your stomach acids going, and lying down can cause those acids to creep up into your throat. If you’re really craving a late night snack, try a bowl of cereal with milk or cheese and crackers. These types of foods are rich in minerals, such as tryptophan and calcium, which help promote sleep.

Use Essential Oils

Incorporating essential oils, or aromatherapy, into your nightly routine is a safe, natural and therapeutic way to encourage your body to wind down. Using lavender essential oil and roman chamomile oil can get you in a drowsy mood. It’s also suggested diluting pure essential oils with a carrier oil like almond or coconut oils and then spritzing on your pillow or rubbing on your neck. Or add just a few drops to an essential oils diffuser to fill the room with a relaxing scent.

Listen to your body and note what feels best for you. Not all suggestions will work, but practicing healthy sleep habits starts by adopting one good habit at a time.

Thanks to our friends over at Pawsitive Living for their review on Cariloha Bamboo Bedding and for these helpful tips for better sleep.