Sleep is as critical to our wellbeing as food and water. So why don’t we treat it this way? Research shows that the majority of us lack proper sleep: Most adults function best when they sleep 7-9 hours per night, but over 40% of us sleep fewer than 7 hours a night.
It can be difficult to fall or stay asleep if you’re stressed out. In fact, stress can lead to insomnia.
Making matters worse, getting too little sleep can make you feel even more stressed, leading to a vicious cycle of continuous tossing and turning and tension. That’s why it’s smart to take steps to leave any stress behind before you go to bed. Try our top tips to a rest full night, you can implement these straight away but it takes time to form good habits so be patient, a good night’s sleep is worth it.
Routine: Try to go to bed and wake around the same time every day. A consistent routine can be tough for people who perform shift work for example but creating little cues may help to moderate sleep-wake cycles.
Sleep Environment: A comfortable bedroom setup is key for sleep hygiene (plus a great topper). Research shows that darkness is important for melatonin release and cooler temperatures support better sleep; good job our mattress toppers are breathable then!
Bedtime Preparation: Set yourself up for success during the hours before bedtime. Get that technology turned off and put it away at least an hour before you plan to sleep. Choose sleepwear that can help regulate body temperature while staying comfortable. Allow yourself to wind down, find quiet, and process the day. Writing a diary before bed can be a productive way to bring the mind back to the present and help to process the thoughts.
Diet: A balanced diet and proper hydration have been shown to lead to better sleep habits. Ditch the stimulants at night and allow enough time for your food to be digested properly. Getting control of your diet can have a positive effect from as little as 3 days!
Stress Management: Stress and pain are two of the biggest factors affecting sleep. Missing sleep also exacerbates stress, which can be a tough cycle to break. Developing healthy strategies for managing stress during the day can improve sleep at night. Meditation can play a big part in this and will help stop the brain from going into overdrive as soon as your head hits the pillow.
Let’s get Physical: Taking part in regular physical activity, including things like long walks, weight training, yoga, running, or group fitness classes can have a lasting effect on your quality of sleep. If you can get those gym sessions done early, give enough time for the body to cool down enough before bed.