1. Maintain a regular sleep-wake pattern
We all know about the importance of having sufficient sleep, but it turns out that maintaining a regular sleep pattern is just as important. It helps minimize chronic health problems such as obesity, hypertension and elevated blood sugar.
While it might be tempting to sleep in or stay up late on weekends, try to set up a regular bedtime and stick to it as best as you can. If you find yourself dreading going to bed or rushing to bed, try personalizing your bedtime routine to allow time to decompress from your day, including stress-relieving or pampering activities that help you look forward to it every night.
2. Limit light and noise disturbances (including blue light)
In order to get more quality sleep, try to minimise any light and noise disturbances, including artificial blue light which can mess with our body’s understanding of when it’s time to sleep and wake up. Turn off all devices 30 minutes before bed.
Using an eye mask (link to eye mask product) while sleeping can lead to more REM sleep (the type where you dream) and higher melatonin, better known as our sleep hormone. Try to eliminate noise entirely by using earplugs or use a white noise machine which emits soothing noise to help calm your mind.
3. Keep your room cool
The number one factor to peaceful sleep is temperature. Whether you are a hot or cold sleeper, temperature affects us all. Keeping your body at a cool temperature while you sleep is crucial for gaining a good night’s rest. This is because our body’s core temperature needs to drop 2-3 degrees in order to achieve a deep level of sleep. The best room temperature to sleep in is 65°F/18°C.
4. Have a warm bath or shower
Washing off the day with a warm bath or shower (to save water) before bed improves overall sleep quality and sleep latency (the time it takes to fall asleep). Studies have found that taking a warm bath an hour or two before bed raises your body temperature enough and can accelerate the speed of falling asleep by about 36%. Also, nothing feels as good as sinking into bed feeling squeaky clean.
5. Relax with a light stretch or breathing exercise
If movement is more your speed than sitting still, yoga and stretching before bed may be just what you need. Mindful movement has been linked to improved sleep quality, and in some cases, higher quality of life.
By incorporating movement into your nightly routine, you will simultaneously calm your nervous system and give your mind something relaxing to focus on. Stretching can also help to relieve your body of muscle tension built up throughout the day .
6. Have a light dinner & cut back on alcohol
While the direct relationships between food and sleep are still being explored, there are a few interesting findings that are worth considering. A sleep-supporting dinner should be rich in nutrients, lean, balanced, easy to digest and moderately portioned. Big meals are harder to digest and can detract from our body’s sleep function.
Alcohol can initially promote sleepiness, but then the effects wear off and you may be sleep deprived and dehydrated when you wake up. Additionally, researchers have found that shorter sleep can lead to dehydration. Try replacing your regular nightcap with our bedtime tonic.
7. Sleep with bedding that’s right for you
Optimize your sleep environment by choosing the right bedding. Different fabrics and weaves affect breathability (air flow) and your body temperature. Opt for finer yarn such as our CleanBamboo™ as it creates more natural gaps for better air flow and heat release, keeping you cool and comfortable throughout the night. Our organic materials are also free from harsh chemicals and hypoallergenic, perfect for people who have skin sensitivities.
Take our sleep personality quiz to find out what type of sleep you are and learn more about your sleep habits.