It’s estimated that one in three adults do not get a full nights sleep. Getting a good night’s sleep is more important than many may realize. It’s just as critical as a proper diet and regular exercise. Restless sleep can affect our overall health and influence our moods and behavior. Our hectic lifestyles, nutrition depleted foods, and numerous environmental factors contribute significantly to our sleep habits. However, there are things we can do and changes we can make so that our sleep is more peaceful and tranquil.
Reduce Caffeine Intake
We all know that caffeine gives us the buzz we need to get through the day. Limiting caffeine drenched beverages in the afternoon and avoiding them in the evening will allow our nervous system to calm down and our bodies to relax. If you feel the need for a cupper late in the evening, switch to decaffeinated.
No Late-Night Snacking
Chowing down a big plate of food before bed will do several things, and none of them are good. It will raise your insulin, glucose, and cholesterol levels and encourage weight gain. Studies also show that late-night snacking can affect your cognitive function, reaction time, and memory. It can also create acid reflux, bizarre dreams, and trigger hunger hormones.
We’ve all had them, those pillows that feel lumpy and uncomfortable. They leave us with a neck ache, headache, and fidgety sleep. Like most people, I’ve tried lots of different pillows because of the discomfort I experienced. It wasn’t until I started using the Micro-Gel Pillow from Cariloha that I started experiencing a reposeful sleep.
The Micro-Gel Pillows is made from two different layers that when combined, offer you the most luxurious pillow to rest your head on. The center is made from 75% micro-gel and 25% viscose from bamboo and the outer layer is 100 % 300 CT viscose from bamboo. These pillows offer a medium firmness that supports your head and neck while still morphing to your shape for the ultimate in comfort. Bamboo fibers have a silky comfortable feel and they keep us 3° cooler for optimal sleep temperature. The Micro-Gel Pillows are great for any sleep position and come in standard and king size.
Sleep Environment Bedroom
To get the most effective sleep our bedrooms should be tranquil, dark and cool. The best temperature for sleeping is between 60° – 70° in a well-ventilated room. It’s also recommended to keep all electronics like your computer, TV, and phone out of your bedroom. If you live in an area where traffic is constant, consider investing in a white-noise appliance.
Keep Consistent Hours
Establish a sleep pattern by going to bed at the same time every evening and waking up at the same time. Your body will get into this new rhythm and eventually comply. If you’re in the transition stage, do something calm before bed like reading a book, qigong or journaling.
Take Short Naps or None
It’s not just the elderly that need a time out in the mid-afternoon. All ages are finding a brief downtime can make a huge difference in their performance. A short 15-minute nap is productive, but a one or two hour nap will disrupt your sleep pattern. Keep your naps short or avoid them so you can get a full night’s sleep.
Go to Bed When You’re Tired
If your yawning and your eyelids are fighting to stay open, go to bed. How many of us will push past our internal alarm telling us we need to sleep because of an external factor. Got company, get rid of them. Need to study, get up early when you’re brain has had time to recoup. Your favorite show is on, record it.
Daily Exercise Routine
Regular exercise will brighten your mood and decrease insomnia symptoms. Going for 10, 20, or 30 minute walks every day will have a powerful effect on your sleep quality.
Our hectic days leave us with over-stimulated brains that need to wind down. Family, work, friends and your community all have their stressors but at the end of the day, we need to leave those thoughts behind. Practice meditation, visualization or deep breathing to reduce our stress and get ourselves into a happier and more tranquil place.
Disclaimer: I received product to facilitate a review. All opinions are my own, yours may differ.