6 Ways to Get Healthier Sleep Tonight
You spend one-third of your day sleeping, so it’s important that you’re getting the most of your eight hours. Here’s a handful of tips so you can wake up feeling refreshed and ready to take on the day, every day.
Create an Evening Ritual
Signal to your body and mind that it’s time to slow down by engaging in an activity that makes you feel at ease. First, close the drapes, dim the lights and light a soothing candle. Enjoy a cup of soothing tea, read a book or engage in another relaxing activity. At least 30 minutes before bed, shut down electronics and put your phone on nighttime mode. These devices emit a blue light that decreases melatonin production and disrupts sleep, so switch them off at least a half-hour before you close your eyes.
Install Blackout Drapes
Darkness lowers blood pressure and body temperature, and contributes to other physiological responses necessary for a restful sleep. Keep the morning sun at bay by installing blackout drapes – too much sunlight in the morning can disrupt your precious REM cycle, causing you to wake up feeling unrested. Not only do blackout drapes let you control the amount of light that filters into your room, they also help you save on your energy bills by trapping in cold or warm air.
Create Ambiance with Lighting
Light plays a major role in your healthy sleeping habits, from the blue light on your smartphones to the sunlight that peeks in every morning. Place ambient lamps in your room so you can dim the lights and create a warm glow throughout your space. If reading is part of your nighttime ritual, make sure your reading lamp is bright enough so that you don’t have to strain your eyes.
Have the Right Foundation
Support your back and stay comfortable throughout the night with the right mattress for your sleeping position. If you’re a side sleeper, opt for a softer mattress (though a firmer mattress with a pillow top can also work). If you are a back sleeper, medium-firm is the way to go. The mattress should be firm enough to support your lower back while being soft enough to contour to your body. Stomach sleepers need a slightly firmer mattress to keep them from sinking in. You’ll also want to the perfect hypoallergenic pillow that keeps your neck aligned and prevents allergic reactions.
Regulate Your Temperature
Reduce the number of times you toss and turn with bedding that adapts to your body’s changing temperature. Our SLEEPSMART Bedding with 37.5® technology continuously adjusts to maintain a climate of personal comfort all night long. The fibers of the bedding are dipped in a natural paste that’s made from coconut shells, which keeps body at the ideal sleeping temperature of 37.5° Celsius (or 99.5° Fahrenheit). Wool blankets are another natural option for regulating your body’s temperature and wicking away moisture throughout the night.
Monitor Your Sleep
If you’re curious about your sleep patterns and habits, a sleep tracker may be your best bet. For the most accurate tracking next to clinical sleep studies, we love the SleepScore Max Sleep Improvement Monitor. SleepScore Max captures your nightly data and sends it to your phone or tablet. In addition to providing you with a single sleep score, the system also gives personalized, actionable advice, so you can start working toward healthier sleep right away.