Healthy sleep is not an option. It’s a necessity. Lack of sleep affects how you feel, how you think, how you perform, and how you react. Without healthy sleep, you risk making bad decisions, being irritable, and getting burned out.
Before I implemented these sleep habits I was approaching job and life burn out. Between work and home life, I was constantly exhausted and stressed. I was struggling with irritability and bouts of depression. Struggling to find my work-life balance. I decided that I had to make a change. I am normally a happy positive person. I needed to get my groove back and love this beautiful life I have been given.
My goal is to wake up every day excited and motivated; not grumpy and exhausted. I did some research and found 5 sleep habits that I implemented immediately. I improved my sleep health in less than 1 week. These sleep habits have changed my life. I wake up energetic, motivated, and grateful for a new day full of possibilities.
So, what can you do to sleep better? Is it that difficult to develop good sleep habits? Like so many things, once you’re in the ‘habit’ of doing something a certain way, it can be difficult to change. But when it comes to sleep habits, you are risking your health by not taking charge. You can create healthy sleep habits, but be patient with yourself. It takes about 21 days to create a habit, so just be consistent and the habit will take hold.
If you’ll begin with these 5 healthy sleep habits, you will begin sleeping better today.
1. Do not take your troubles to bed with you.
If you’ve had a rough day at the office or the family demands seem more overwhelming than ever – let it go! Clear your head of the daily demands before your head hits that pillow.
Bringing these issues to bed with you will rob you of rest and inhibit your ability to perform the next day. Worry is meditating on your problems. Tossing, turning and losing sleep over today's troubles has no benefit to your health. In fact, losing sleep causes irritability, poor decision making, and reduces productivity. Before you go to bed take time to clear your head. Take a warm bath, read a book, journal, meditate, or say positive affirmations to yourself. Allow your mind to power down and rest. If you do this you will wake up refreshed and ready to take on the day. You will have a clear mind and you will be more inclined to come up with a solution instead of dwelling on your troubles. This is challenging for most people. Your body is a sophisticated machine, allow your mind and body to repair itself while you rest. You will thank me in the morning.
2. Remove distractions such as TV, computer, phone or tablet from your bedroom.
This may seem impossible to you, as probably 75 percent of people fall asleep in front of the television or computer each night. But the fact is when melatonin is secreted (usually right around bedtime) it is inhibited if you’re exposed to light (especially blue light). Melatonin helps your body know when it is time to sleep and wake up. Turn off the TV and social media 30-60 minutes before bed. If you stream turn off the autoplay feature. It helps you avoid binge-watching and staying up too late. Do not look at your email 2 hours before bed. Unplugging is one of the best things we can do for our mind and body.
3. Eat evening meals hours earlier than closer to bedtime.
Taking your evening meals late can cause several problems. Acid reflux is one of them as is weight gain. Over time late meals affect blood-sugar levels. And although late night eating may help you fall asleep, it is bad for your metabolism and can ultimately cause stress in your body. If you are hungry try some warm lemon water or sleepy time tea (no caffeine). It will curve your appetite and help you sleep peacefully.
4. Be consistent about bedtime and waking up each day.
Waking up at the same time every day will stabilize your circadian rhythms, which are physical, mental, and behavioral changes that follow a daily cycle and respond to light and darkness. As a result, you usually become naturally tired at the same time every night. Stay up past your usual bedtime and your body will let you know you owe it some sleep.
5. A cooler temperature in your bedroom will ensure better sleep.
Body temperature correlates with overall sleep quality. Science tells us that reducing the core body temperature is the key to achieving good quality sleep. Humans have two zones to regulate, their core temperature and their shell temperature. Core temperature is regulated by the brain. The shell temperature is regulated by the skin, muscles, and subcutaneous tissues. Studies suggest that your bedroom temperature should be between 60 to 68 degrees Fahrenheit for optimal sleep. Temperatures above 75 degrees and below 54 degrees can disrupt sleep.
Sleeping in a cool environment allows you to fall asleep faster. You will sleep deeper because your body is not having to regulate itself. You will get a more restorative sleep. Sleeping in a cool environment will make you look more youthful because it allows your body to release melatonin, which is one of our best anti-aging hormones. Not only will you sleep better in a cooler room, it also decreases your risk of metabolic illnesses.
When it comes to getting a better night's sleep, keeping cool is crucial to getting a deep restful slumber. Night sweats can wreak havoc on your sleep cycle. You cannot sleep well if you wake up drenched in sweat. The simple task of switching out your sheets and pillows can help improve your rest by keeping you cool and dry throughout the night. Sleep experts recommend 100% pure bamboo sheets. These sheets will have you dancing through dreamland. Bamboo sheets are breathable, quick-drying, and naturally antimicrobial so they won't smell. They keep you up to 5 degrees cooler than cotton and other fibers. They are naturally hypoallergenic and moisture wicking. Bamboo sheets are softer than Egyptian cotton and very durable. Bamboo has an amazing ability to regulate body temperature and keep you cool all night. Instead of fighting against your body's natural biological processes, bamboo works with your body to keep you at the perfect temperature, so you can get that deep restful slumber you deserve. Once you go bamboo you will never go back.
Implementing these sleep habits and creating my sleep oasis with bamboo bedding has improved my quality of life. I wake up every morning before the alarm clock, instead of hitting snooze five times. I enjoy watching the sunrise on clear days. I am full of energy, motivated, and excited about the day. Getting a good night's sleep has improved my morning routine. I wake up early enough to work out in the morning and have some valuable me time. I typically take this time to be grateful for my health, family, friends, and this beautiful life. When I go to work I feel more relaxed, and I am able to handle problems and challenges with a clear mind. I find that I am not getting overwhelmed and irritable at work and at home like I have in the past. I never realized how poor sleep habits were wreaking havoc on my mental and physical health. Implementing these habits took self discipline, but I am so happy I made these changes to improve the quality of my life. You have 86,400 seconds in each day. Don’t waste one second of your life being irritable, depressed, sad, or overwhelmed. You are in control of your life and happiness. Improve your sleep health so you can live a life you love.
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What it really comes down to is this. Sleep is a necessity, not a luxury. And finding the best possible sleep environment is the first step to getting the sleep you need for healthy emotional balance. Create your own personal Sleep Oasis®,complete with the natural luxury of bamboo sheets,pillows, and sleep essentials.
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