5 Tips To Improve Your Sleep
The more we study the science of sleep, the more we discover the vital importance of this seemingly useless time spent snoozing is. But as Mathew Walker, the author of Why We Sleep points out: “If we didn’t need sleep we would have evolved out of it years ago. That is how vital sleep is to good health.”
Sleep is foundational, so here are some quick and easy tips to build a strong foundation.
1.) Make your bedroom a sacred sleep palace: Taking the time to make your bedroom relaxing, dark and cool will go a long way to improving your sleep. Studies also indicate that having a workspace in your bedroom can cause you to associate sleep and work in an unhelpful way, especially if you’re one of those people that has trouble shutting down at night.
2.) Take a warm bath or warm shower before bed: There is actually science proving that long, warm baths are beneficial for sleep, so get your bath bombs, essential oils and candles out and soak in luxury! The reason is, the warm water causes blood to flood your extremities (all you finger and toes warm up and get all red and cozy feeling right?). Then you step out of the bath/shower and your body temperature drops – this simulates what your body naturally does at night and triggers your body for sleep.
3.) Avoid computer screens, tv and phones for an hour before bed: Most of you have heard of this one. On reason is that the blue light in our technology triggers our brain to think it is morning. Sunlight has a brighter, bluer hue in the morning and then a more orange, yellowish hue at night – think sunrise vs. sunset. But technology also triggers reward systems in our brain – mainly dopamine – and this keeps us excited and therefore alert. Take time to wind down at the end of a long day with relaxing activities – maybe connect with your partner!
4.) Humans talking or white noise: Studies indicate people fall asleep faster when other humans are talking (hence why people fall asleep to tv, but it has bad blue light). This is because until recently we have evolved sleeping in groups. The sound of people talking helps us feel safe, like someone is watching over us. Listening to podcasts, sleep meditations or white noise machines can help you fall asleep faster and stay asleep longer.
5.) Take your sleep seriously: In America we are bombarded with the phrase, “there’s plenty of time to sleep when you’re dead” but the honest truth of the matter is that chronic lack of sleep increases your risk of developing chronic diseases and early death. Don’t treat sleep like just pillar of health and wellness, treat it as the foundation! Quality sleep makes you burn more calories, need less food throughout the day, improves your brain function and mood.
What are some of your struggles with sleep? Hit me up below and I’ll help you out!