Your 5-Minute Read on Restorative Sleep
“You don’t need an expert to tell you that getting a good night’s rest helps you feel better.”
The benefits of getting enough sleep go far beyond a mood and energy boost. Sleep may help support your health in more than one way.
Researchers have found that
Getting less than that may reduce your immunity.
“The CDC says that 1 in 3 people don’t get enough sleep.”
There are plenty of science-backed tips to increase your chances of waking up on the right side of the bed.
There are many ways to set up your bedroom for sleep success. One of the most important things to do is make sure your sleeping space is pitch-black. Your body clock tells you it is time to rest.
Even a soft glow can disrupt your sleep,
You may want to make your bed a sleep-only zone.
It can be tempting to check work emails, check social media, or watch your favorite show from your mattress.
However, experts say that treating your bed as a sacred sleep space can train your brain to associate climbing under the covers with falling asleep. And that could prime your body for a more restful night.
Keeping your bedroom cool at night can help support sleep.
Your core body temperature naturally dips in the evening to prepare your body for rest. Experts suggest that setting the thermostat to roughly 60 to 65°F (16 to 18°C) can help you keep you cool.
If you run hot at night, you might want to look for sheets and sleepwear made of cooling, moisture-wicking materials. This may help you sleep better.
Read more about how temperature can affect sleep.
A healthy sleep schedule can be promoted by going to bed at the same time every night and waking up the same time every morning.
Many people find a ritual helpful. Your brain and body may start to associate your pre-bed activities with falling asleep, which could help you sleep better.
Consider the following practices for your evening routine.
Take a hot bath or shower
After a hot bath or shower, your core body temperature starts to go down.
Write a to-do list
If you tend to ruminate on your most pressing tasks at night, try putting them down on paper.
A 2018 study suggests that writing a detailed to-do list before bed may help you fall asleep faster.
Dim the lights
You may also want to avoid looking at screens — including smartphones, laptops, and tablets — a couple of hours before bedtime. A
There are more tips for building a sleep-friendly nighttime routine.
“It is a known stress slayer that physical activity tire out your muscles. Staying active can help relax you. It’s easier to fall asleep.”
You don’t have to run a marathon to reap the benefits, though.
It is difficult to sleep when you are tense or anxious, so consider these relaxing techniques to help switch your brain and body into rest mode.
Trying to force yourself to sleep can have the opposite effect.
“If you can’t sleep, many people recommend listening to calming music or reading a book.”
It may sound counterintuitive, but accepting your sleepless state can make you sleepy.
Sleep is incredibly important for maintaining your health and well-being. Still, knowing that you should prioritize sleep doesn’t necessarily make it easier.
The tips in this article can help you get deep, REM sleep.