It’s National Sleep Awareness Week, and we’re here with some tips to help you #sleepbetterfeelbetter. Getting enough quality sleep has tons of health benefits, like boosting immunity, improving memory, living longer, lower stress, and lower risk of chronic disease – and that’s just to name a few. Check out some of our favorite tips on how to increase the quality of your sleep.
Avoid sleeping in
‘Sleeping in’ isn’t a reliable way to catch up on sleep due to circadian rhythms (your body’s 24-hour cycle). But going to bed earlier during the week is a great way to boost your sleep totals, and can give you better sleep quality than sleeping in late. Skip the morning snooze and save that last Netflix episode for another night – you might notice a difference.
More sleep = Less overeating
The hormones that regulate our hunger and stimulate appetite can become unbalanced due to a lack of sleep, resulting in overeating. That’s why poor sleep often leads to more snacking. Going to bed earlier might help with more zzz’s and less calories.
Find the right temperature
Sleeping in a cool room can help you fall asleep and remain comfortable – specifically a temperature around 65 degrees. Changes in body temperature also help regulate our sleep – going from a warm to cool temperature can help induce sleep. Try taking a quick, warm shower before bed to help you get to sleep sooner.
Avoid bright lights
Bright lights help manage our sleep cycles. Avoiding bright lights in the evening can help your body naturally wind down for sleep, especially light from electronics that disrupt your circadian rhythms. Turning them off an hour before bed may help you get to sleep faster.
It’s hard to sleep when your mind is racing. Listening to relaxing music before bed can help alleviate sleeping problems. Try soothing instrumental music and practicing a relaxing routine, while avoiding stimulating activities before bed to help calm your mind and get to sleep sooner.
Meditation can help you fall asleep faster and reduce stress throughout the day, which improves your overall quality of sleep. Try listening to a guided meditation before bed to reap benefits like lower stress and better sleep.