![]() Expose yourself to natural light (outdoors, if possible) in the morning or earlier in the day. It includes exercising early, limiting caffeine - coffee, tea, and soda - after lunch, avoiding foods that might upset your stomach, and perhaps skipping happy hour, since alcohol too late in the day can diminish sleep quality.Ĥ. Part of the winding down process at night actually begins during the day. Consider limiting caffeine and alcohol later in the day. In addition to being more low key, indirect light is less disruptive the body’s natural circadian rhythms.ģ. Instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting. Dim the lights when you’re home at night. If you’re looking for some sounds that are specially designed to soothe, check out Headspace’s sleep music and sleepcasts.Ģ. While classical music has been shown to lower blood pressure and reduce stress, any music that you enjoy will help you quiet down and lift your mood. Rather than listening to the news - or the chatter in your head/mind - when you get home, put on your favorite music. Just a few small changes can awaken your senses and calm your busy mind, easing the transition from daytime to night.ġ. That doesn’t mean turning your home into a silent retreat. Look for pillows that are hypoallergenic to lessen the chance of nighttime congestion and sniffles that can keep you awake.ĥ ways to wind down for better sleep at the end of your dayĮspecially after a busy day, it’s important to allow time in the evening to decompress and unwind before heading to bed. ![]() Fills vary from natural choices like feathers to synthetics like rayon, foam, or latex. Pillow fill is important to consider if you suffer from allergies. So, as many of our parents used to say, clean up your room!ĥ. What your eyes see when you walk into a room can influence whether or not you’ll have an easy time falling asleep. A study presented at the June 2015 SLEEP conference in Seattle suggests that those surrounded by clutter were more likely to have a sleep disorder. If your bed feels dreamy but your room is a mess, you could be at a higher risk for sleep problems. People who sleep on their backs should consider a thinner pillow to limit stress on the neck.Ĥ. If you’re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. The pillow you choose may depend on your preferred sleep position. ![]() A comfortable mattress and pillows are essential for good sleep, but whether they’re soft or firm is up to you. Choose the bedding (and sleep position) that’s best for you. Help create an environment that's conducive for a restful night's sleep - sign up and start using the Headspace app.ģ. Sleepcasts run about 45 minutes and can help create a relaxing, peaceful environment for sleep. You can also use a fan (which will do double duty, keeping your room cool) or try one of the many soothing sleepcasts or some sleep music from the Sleep experience in the Headspace app. That said, many people rely on “white noise” or some type of ambient sound to help mask disruptive noises like car horns or highway traffic. 74% percent of Americans think that quiet is crucial for getting good sleep. 65% of people use shades, curtains, or blinds to block unwanted light.Ģ. According to a National Sleep Foundation poll, 73% of Americans say the darker the room the better. Most experts agree that the sweet spot for temperature is between 60 and 67 degrees Fahrenheit. The ideal room for sleep is cool and dark. While creating the right environment is, to a certain extent, a matter of personal preference, sleep experts offer these sleep hygiene suggestions that are backed by science.ġ. Your bedroom should feel like a sleep oasis - stress and distraction-free. Here are 15 things to consider if you want to get better sleep:ĥ tips to create a restful environment for a good night’s sleep ![]() But there are some simple steps you can take to help you sleep better. Unfortunately, there’s no magic wand you can wave to make that happen. To feel your best during the day, you need to sleep well at night. Not the best state of mind for peacefully drifting off a few hours later. Not surprisingly, by the time you get home you may be feeling irritable or cranky, and a little wound up. What that means is, when you hit a wall late in the afternoon, you’re more apt to grab a candy bar, a bag of chips, or other sugary or salty snacks that would not get a nutritionist’s stamp of approval. If you’re waking up tired and fuzzy-headed, it can be harder to remember things, like where you left the keys when you’re rushing to get out the door, or maybe at work, you don’t feel as focused or productive as you could be.īeing tired also throws your hunger hormones out of whack - a sleepy brain loses executiveįunction, so it’s harder to make healthy food choices.
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