Why is sleep so vital for a healthy lifestyle? Many people get stuck in a disruptive sleep pattern from staying up too late, too often, which can derail your body’s natural circadian clock. When you don’t allow yourself quality, restorative sleep, it can negatively affect the life you want to live in the short and long term.
Medical research continues to advise that not getting enough sleep can lead to poor memory and focus, a weakened immune system and mood changes. Proper sleep helps us stay healthy and function properly throughout the day. It gives your brain and body the time to repair, restore and re-energize.
Maybe you’re someone who already understands these sleep concepts but still struggles to get the desired amount of sleep each night. We have you covered. Whether you’re concerned about your own sleep or for a loved one, these sleep guides will help you get the rest you need and deserve.
Comfort is Key
Having a comfortable bed to sleep in plays a critical part in quality sleep. You need a mattress and pillows that aren’t too hard, or too soft, but just right for you. Cariloha’s various mattresses and pillows are designed to give you options that will best maximize comfort and sleep conditions.
Let’s not forget cozy sheets and comfy jammies. Cariloha carbon-neutral sheets and pajamas are made from luxuriously soft, highly sustainable bamboo viscose, the softest bedding and sleepwear on the planet that’s naturally odor and allergy resistant. You’ll wake each morning feeling refreshed and ready to take on the day.
Why not try out a sound machine? Yes, you mostly hear about them for babies and children, but you’d be amazed at how soothing the sound of ocean waves or a light rainfall can be at the end of a long day. Even a simple fan going can feel relaxing.
The small subtle sounds can distract the wandering mind and settle your thoughts into a relaxed state. It can also drown out outside noise that may disturb your sleep. With continued use, soothing sounds can train your brain to know that it’s time to snooze.
Routine, Routine, Routine!
You may be thinking, “I’m an adult, I don’t need a bedtime.” Surprisingly enough kids aren’t the only ones who need a bedtime to get quality sleep. Creating a routine bedtime helps your body wind down and teaches your mind it’s time to shut down, helping separate day from night and relax into sleep.
Creating a bedtime routine doesn’t mean you have to give up a nightlife, but for better quality sleep, so you can stay sharp and focused throughout your day, it’s better to be consistent and listen to your body to allow it the rest and recharge it needs.
Be intentional about removing electronic distractions before bed to give your body and mind time to turn off. Set a time every night that the phone gets put away, the TV gets turned off, and all other electronics are plugged in charging somewhere else. You could even take it a step further and not have any of these things in your bedroom, allowing you to simply get in bed without any temptations of scrolling or the distraction of a TV show.
Sleep research also shows that the blue light from screens can suppress the production of the sleep hormone melatonin, causing a disruption in your body’s natural sleep cycle.
Watch What You Consume
Watching what you eat before bed can directly affect how you sleep. Large amounts of caffeine, for example, can stimulate your nervous system and keep you alert and awake. That’s not what we’re looking for before bedtime.
It’s also best to avoid large meals before bed. Not just for sleep purposes but for health reasons as well. At night, most processes in your body slow down, including your metabolism. Eating heavy, large amounts of food late at night makes it difficult for your body to digest, which results in weight gain.
Try to avoid eating about three hours before bedtime, giving your body plenty of time to digest food without feeling hungry before sleeping.
Getting daily exercise helps you sleep better, which means you’ll feel more rested for exercise the next day. It’s a self-reinforcing cycle.
Exercise is a great way to relieve stress and anxiety. When you exercise, it releases endorphins, which are feel-good chemicals in your brain. When you’re less stressed or anxious, you can fall asleep faster and sleep deeper throughout the night.
Using your body daily in different movements and exercises also makes your body tired, which is what you want. It tells your body at the end of the day that it’s time for rest.
Limit Daytime Sleep
Everyone loves a good nap – they can be a helpful restart button in the middle of the day, but too many naps or lengthy naps can be harmful to your sleep later that evening. Limit your daytime sleep and, if you need a nap, keep it to 20-30-minutes. This way you get rejuvenated in the middle of the day, and it won’t impact your nighttime slumber.
What are some ways you get better sleep? Let us know in the comments.