As we all know good quality sleep is essential to optimal health. Irregular sleep and sleep deprivation are linked to a variety of compromised health issues: memory loss and lack of energy, focus and concentration, mood swings and emotional stability, depression, metabolic, digestive and immune system dysregulation.
Researchers have now pinpointed some good bedtime strategies and routines that help facilitate a solid and restorative night sleep.
1. Create and adhere to a regular sleep schedule. Going to bed and waking at the same time is best way to create good sleep habits – even on weekends. This establishes consistent circadian bio -rhythms.
2. Electronic shutdown. Turn off all devices one hour before bed. After dark, the blue light from screens can prevent adequate melatonin levels needed to sleep. If you cannot unplug entirely, consider a light dimming app f.lux ( Apple) or Twilight ( Android). Also keep your bedroom dark and cool.
3. Bedtime rituals: Read a book, take a warm bath, creative writing all engage you without the negative impacts of your devices or TV. Over time, these rituals will help signal to your body and brain that it’s time for sleep.
4. Mind clearing: It’s imperative to quiet your brain before sleep. Layout workout clothes, prep your breakfast or lunch, complete a to-do list.
5. Relax the body: Adopt some deep breathing exercises or progressive muscle relaxation techniques to help release tension and stress.
6. Consider getting a sleep number bed – where you can adjust the bed angles and firmness to meet your individual needs. Supportive and high quality pillows are also essential.