Bed Smart 101
As the new year approaches, it’s time to start thinking about how you can make your overall wellbeing better. One of the key ways of doing this – making sleep a priority. According the American Sleep Association, 50-70 million adults in the US have some sort of sleep disorder and 35.3% report not getting the recommended amount of sleep. Making small changes throughout the year can help make a big difference on your sleep quality and also in your daily life.
Here are some goals to add to your sleep resolution list:
GOAL 1: Maintain a consistent sleep cycle.
Regulating your body’s internal clock can help you fall asleep and stay asleep throughout the night. Try pushing yourself to go to sleep and wake up at the same time every day. Eventually, with enough sleep, your body can naturally wake up without an alarm clock.
GOAL 2: Exercise Regularly
Exercise can help promote sleep if done at the proper time. Consider completing your exercise routine by 3 hours before bed. People who regularly exercise tend to feel less tired throughout the day and sleep better at night. You don’t have to do a heavy exercise routine. Light exercise such as walking can help make a difference in your sleep quality.
GOAL 3: Be Mindful About Light Exposure
Melatonin, a hormone that helps regulate your sleep, is controlled by light. Your body will produce more when it is dark, leading you to become sleepy. When you wake up, consider adding more brightness with natural light and some artificial light. At night, try to avoid bright screens, such as televisions, computers, and tablets, at least two hours before bed. Keep your room as dark as possible so it can promote melatonin production, making it easier for you to fall asleep.
GOAL 4: Create a Wind Down Routine
Your body needs time to prepare to go to sleep. By creating a ritual to do every night before bed, can help tell your body it’s time for sleep. Avoid alcohol, caffeine, and heavy meal before bed. Opt for a lighter snack if you are going to be hungry. Find relaxing activities, such as a bath, listen to soothing music, drink tea, or reading, can help relieve stress and mentally prepare yourself to a good night’s rest.
GOAL 5: Prepare the Ultimate Sleep Environment
The space in which you sleep plays a big role in how you sleep. Make sure you are sleeping a supportive and comfortable mattress to promote postural alignment through the night. The ideal room environment has a temperature is between 60 to 70 degrees and limits any noise and light. If you have any disturbances, consider purchasing accessories or devices to help with this.
With each new year comes new challenges. Hopefully these simple goals help make getting a great night’s rest easier. Our team is always willing to help you find a way to transform your sleep experience.