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It’s 2019 and the phrase “life in the fast lane” has never been more relevant. With access to literally everything at our fingertips it’s hard not to feel invincible; food, news, advice, entertainment; they are all just a click away. One thing we can’t order up is our health. Fitness and wellness have been on the rise for the past few years (win!) but what about our sleep health? A good night’s sleep plays a huge role in mental and physical performance, so why are we putting it on the back burner? Time to kick the bad habits to curb and start making sleep a priority.
Create an inviting sleep environment. Set your thermostat between 61-67 degrees. Our bodies naturally cool when we sleep; creating a cool environment will encourage the body to slow down and fall asleep faster. It can even aid in a deeper sleep. Want to really step up your sleep game? Upgrade your mattress to a PerfomaSleep mattress that regulates your body temperature for you. Be sure to keep light and noise to a minimum; blackout curtains and white noise machines will add to the overall serenity of your new sleep sanctuary.
We’ve heard it time and time again, but now it’s time to follow through! Limit the amount of screen time before bed. Ideally cell phones, I-pad, TV etc. should be shut off 30-60 minutes before bed. Level up by removing the TV from where you sleep all-together.
If you’re a caffeine junkie like me this one will be a bit of a toughie. Avoid consuming caffeine in the late afternoon and evening. Caffeine is meant to keep you up, plain and simple. If caffeine is consumed in the later part of your day you’ll have trouble falling asleep no matter what your caffeine tolerance.
In the words of Elle Woods “Exercise gives you endorphins. Endorphins make you happy. Happy people sleep better” Ok, so it’s not verbatim but it’s true. Get moving, exercising increases your body temperature and the post exercise drop in body temperature can promote healthy sleep.
Stick a to sleep schedule - go to sleep and wake up at the same time every day, even on the weekends. Sticking to a schedule will help regulate your body’s internal clock.
Keep naps to a minimum. Nap if you need to, but limit yourself to 30 minutes max. If shorter naps aren’t what you’re into to cut them out all together.
Lighten up on evening meals. Allow food at least an hour to digest before bed. By all means, if you’re hungry don’t deprive yourself; snack on foods you know won’t upset your stomach before bed. Don’t forget about your fluids either. It’s important to stay hydrated before bed but don’t overdo it. Drink enough to stay quenched but not so much that you’re running to bathroom every five minutes.