We all know how it feels: those late nights staying up to finish a project, or to watch a movie, or just to scroll endlessly on our phones. We stay awake, while our body cries for rest and sleep. But how can we find balance and rest in an overly busy world, while making sure to be productive and healthy? The answer is simple: Sleep Smarter! Keep reading for tips on how to improve your sleep quality and wellbeing.
1. Slumber Smarter: Boosting the Benefits of Sleep
Maximizing the Wonders of Sleep
Sleep. Everyone needs it, but not everyone gets enough of it. The benefits to a good night’s sleep goes far beyond just feeling rested and refreshed.
Studies show that getting adequate rest offers a multitude of advantages from the physical to the mental. Physically, proper sleep can bolster your immune system, inflammation response, and healthy skin. Mentally, a solid snooze can protect your cognitive abilities, creativity, and mood.
To get the most out of your sleep time, follow these tips:
- Unplug! Make sure to turn off phones, tablets, and computers an hour before bed.
- Create a bedtime routine. Read a good book, use calming meditation techniques or take a warm bath before turning off the lights.
- Keep electronics out of the bedroom and make sure the environment is dark and quiet.
- Take a nap! A power nap is known to help improve focus and productivity.
These small changes in your routine and environment will help your body in the long run by allowing a more restful sleep. Getting enough sleep and utilizing the body’s natural sleep cycle are key components in maintaining optimal health and well-being. So don’t delay, start slumbering smarter today!
2. Unlock the Secrets of a Restful Night
The quest for a night of restful sleep has eluded mankind for generations. Achieving a quality sleep worth bragging about is possible – read on to unlock the secrets of sleep.
1. Create the Perfect Nighttime Routine
Need help regulating your sleep-wake cycle and resetting it? Establish a consistent nighttime routine. Incorporate activities that relax your mind and body like:
- Taking a warm shower before bed
- Practicing deep breathing and meditation
- Cueing calming music before bed
2. Make Your Bedroom an Alluring Oasis
Tell your bedroom to do its job! Step up your home décor game to create an oasis that captures dreams. Select soft textures such as velvet and relaxed furniture. Don’t forget a few scented candles to make your room smell like a pleasant dream.
3. Say Goodbye to Stressful Thoughts
Before dozing, think of something that makes you relaxed. Studies revealed that individuals struggling to sleep can achieve restful night by visualizing tranquil scenes. It might sound surprising but it works!
3. How to Optimize Your Sleep Environment
Creating a sleep environment conducive to restorative sleep is an important step in developing a consistent and healthy sleep routine. To optimize your sleep environment, follow these simple steps.
- Turn down the thermostat. Optimum temperatures for sleep range from 65 to 72 degrees Fahrenheit (18 to 21 degrees Celsius).
- Block out noise. Whether you invest in a sound machine or noise-canceling headphones, blocking out sound is essential for getting a good night’s rest.
- Let in natural light. Exposure to natural light helps your body to naturally regulate its circadian rhythm, making it easier to fall asleep and wake up on time.
- Set the mood. You can boost relaxation by incorporating dim lighting, fresh linens, and calming fragrances.
Personalizing your sleep environment to your needs is a great way to improve your sleep cycle. If you tend to wake up frequently, consider leaving your window open a little to let in a slight draft of fresh air. If your room is too bright, invest in black-out curtains to block out any light coming in.
Your sleep environment can also serve another purpose: You can make it a designated “tech-free” zone. Keep all screens—including your television, phones, and laptops—out of the bedroom. Not only will this help you relax and de-stress before bed, but it’ll also prevent you from being tempted to reach for your phone at 3 a.m.
4. The Rewards of Fueling Up With Quality Sleep
We all know how important sleep is, but we often overlook the real importance of quality sleep in our lives. Quality sleep can be the difference between feeling recharged and feeling sluggish, between an overstimulated mind and an energized one, between an emotionally stable state and a weakened, emotionally vulnerable one.
- Improved Cognition: Studies have demonstrated that getting quality sleep improves cognition; thus, making it easier to think clearly and be more productive.
- Reduced Anxiety: Quality sleep helps to reduce levels of cortisol, the stress hormone, allowing you to remain calm in high-pressure situations.
- Metabolism & Weight Management: Quality sleep helps to regulate the hormones that control appetite and metabolism, enabling you to actively manage your weight.
These are just a few of the many rewards of fueling up with quality sleep. When you make it a priority to get quality sleep, you will be practically unstopable. You will have an improved cognitive ability allowing you to think clearly and be more productive. You will be calmer in stressful situations, and you will have increased control over your appetite and metabolism.
The rewards of quality sleep are invaluable, so make sure to prioritize it in your life. You will be amazed at how much more balanced you will feel in all aspects of life.
If you want to feel rested and energized during the day, it’s crucial to practice healthy sleep habits. Sleep Smarter’s tips are sure to help you on your way toward getting the rejuvenating rest you crave. So toss and turn no longer while you drift off into a fulfilled night of much deserved, replenishing sleep.
