THREE STEPS TO BETTER REST
If one of your New Year’s resolutions is to get better sleep, you’re not alone. After all, sleep plays an important role in overall health and wellness. Plus, who wants to start the new year feeling tired? The good news is, improving the quality of your sleep doesn’t have to be complicated. In fact, here are three easy ways you can improve your sleep tonight.
Set a Schedule
Sleep schedules aren’t just for babies—in fact, they’re really beneficial for adults, too. At a minimum, make time for at least seven hours of sleep each night. Consistency will help your body naturally adjust to your sleep schedule, making it easier as you go. Until your circadian rhythm gets the hint, here are a few ways you can get yourself into the habit:
- Be specific. If you need to wake up at 6 a.m., count backward seven or eight hours to figure out when you need to call it a night. In this case, you’d need to go to bed at 11 p.m. to get the minimum recommended hours of sleep you need.
- Set a nightly alarm. Once you’ve figured out when you should go to bed, set a reminder. You can even create a bedtime routine on your phone to help you unplug (this feature is available on Apple and Android devices). Just don’t forget to factor in time for nightly routines, like skincare and brushing your teeth.
- Skip afternoon coffee. We love a good cup of coffee as much as anyone, but when consumed later in the day, it can interfere with your sleep schedule. Set yourself up for success and go with decaf or try to fulfill another New Year’s resolution to drink more water.
Whether you realize it or not, your body temperature drops slightly before bedtime, coinciding with a natural release of melatonin. Keeping your body (and room) at the perfect sleep temperature will help you get deeper, more restorative sleep. There are several ways you can sleep cooler. Here are a few quick tips:
- Adjust the thermostat. A few hours before bed, turn down your thermostat to 60˚ to 67 Fahrenheit to stimulate more melatonin production. If you have a smart thermostat, add this to your daily heating or cooling schedule so it happens automatically.
- Turn on the fan. Fans have been a long-time sleep accessory for those who like to fall asleep to ambient noise. They’re also a great way to cool off your room quickly, especially if you don’t have access to central air conditioning.
- Avoid exercising too close to bedtime. Exercising rigorously before bed can raise your core body temperature and make it harder to fall asleep. But hey, that’s no reason to skip a workout. Just be sure to give yourself an hour or two to cool down before bed.
- Invest in cooling sleep products. When you fall asleep, your body releases excess heat into your sleep environment. So, it’s important to sleep on breathable fabrics and materials. Our Five 5ided™ OmniPhase™ Mattress Protector is made with Tencel™ Lyocell, which helps regulate body temperature, while simultaneously protecting your mattress.
Toss Old Pillows
How long have you been sleeping with the same pillow? The National Sleep Foundation recommends replacing your pillows every one to two years. Pillows can accumulate dust, skin cells, and other allergens. And after frequent use, many pillows no longer offer the support your head and neck need to stay in alignment. We know the difference a good pillow can make, so here are our top pillow picks if you’re in the market for a new one.
- Cooling pillows. You already know the importance of sleeping cool. Now meet the CarbonCool™ + OmniPhase™ Pillow, rated at 20-times the cooling capacity of gel memory foam. It’s infused with activated carbon to move heat away and a phase change material that actively balances your body temperature for the perfect sleep.
- Natural latex pillows. Our Zoned Talalay Latex Pillow is airy and breathable, giving you optimal head and neck support with special zones of larger and smaller holes. Plus, natural latex is eco-friendly too, just one more reason it’ll soon become your new favorite pillow.
Live Well and Sleep Even Better
We hope these sleep tips help you prioritize your health, comfort, and well-being in 2022. If you continue to feel tired or have difficulty sleeping, consider talking to your doctor. They can help you identify areas contributing to poor sleep and ensure you’re off to the right start. For more Hygge Cave sleep tips and resources, please visit our blog.