Wellness

How to Sleep Like a Champ

For the majority of my life, sleep was a no-brainer for me. I went to bed, I fell asleep, and roughly 8 hours later I woke up again. And I didn’t really think about it, it just sort of happened.

Sadly my sleep cycle is no longer the stuff of dreams. Sometimes I wake up several times over the course of a night, other times I’m barely cracking 6 hours’ of sleep. Getting enough sleep has become a source of anxiety, which is sort of funny since I already sometimes can’t sleep because I’m anxious about something. After too much sleep deprivation, I now approach my sleep habits more mindfully, similar to the way I think about eating and exercise. This approach has paid off, and my sleep game is on the up and up. 

And the thing is, our sleep matters so much. Research continues to prove just how important sleep is for our well-being. While there may be debates about exactly how much sleep one needs, studies show that sleep has an impact on our mental health, our weight, and even how long we live.

With all of this in mind, I thought I’d share some suggestions around improving your sleep sitch. Sweet dreams!

 

1. CLOSE YOUR COMPUTER

Using your computer right up until bedtime is a big no-no. The blue light from your screen causes a decline in your melatonin, a hormone that helps regulate your sleep cycle. Limit screen time before bed, and consider dimming your screen light in the hours leading up to bedtime.

2. LIMIT PHONE TIME

Smartphone screens affect your sleep the way a computer screen does, which means your sleep quality can suffer. Try to avoid staring at your phone at night, and keep your phone in a different room when you sleep so you aren’t tempted to check emails at 3am.

3. REGULATE YOUR ROOM’S TEMPERATURE

Your room’s overzealous radiator might be affecting your sleep quality – sleeping in a cooler room can help you sleep more deeply. Plus there’s nothing worse than waking up sweaty – mornings are tough enough as it is. Cooling down my bedroom has been a game-changer. 

4. INVEST IN A DECENT MATTRESS

If you’re tossing and turning or waking up achey, it might be time for a new mattress. Mattresses should be replaced every 9-10 years or so, according to The Sleep Foundation. The good news is that startups like Casper and Keetsa can make buying mattresses way more fun. 

5. ESTABLISH A RITUAL

Routines and rituals can get your mind and body ready to hit the sheets. For me, I like to jot down tomorrow’s to-do list and do a smidge of reading before I go to sleep. But there’s many ways you get prepped for dreaming – stretching, calming music, a cup of tea – see what works for you!

Hope these tips are helpful! How do you get your beauty sleep?


Sources

http://www.huffingtonpost.com/dr-robert-oexman/mattresses-sleep_b_1951930.html
http://www.rti.org/pubs/rr-0016-1108-hogan.pdf
http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=1
http://www.businessinsider.com/smartphone-is-destroying-your-sleep-2014-5
https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
http://well.blogs.nytimes.com/2014/07/17/lets-cool-it-in-the-bedroom/

http://www.huffingtonpost.com/dr-christopher-winter/best-temperature-for-sleep_b_3705049.html

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