World Sleep Day is March 17th
And if we can find an excuse to have a margarita on National margarita or eat a grilled cheese on National grilled cheese day, surely we can put some effort into getting better sleep on World Sleep Day!
Here are the top tips for better sleep:
Sleep Consistency – The regularity of your sleep timing
Going to be and waking up at the same time (or close to the same time) everyday helps to keep your circadian rhythm in order. Circadian rhythm is the body’s internal clock, the body responds to light and dark releasing specific hormones (to make you sleepy/wake you up) at specific times. The better your timing to go to bed/wake up the more on target those hormones will be released.
Pre-Bed Time Routine
Having rituals before bed creates a distinction between day & night, allowing the body to anticipate sleep and begin the winding down process. This will also help your sleep consistency by beginning the process at the same time each evening.
Ideas to incorporate in your routine: warm shower, stretching, meditating, blue-light blocking glasses (~3 hours before), and reading are just a few.
Create an Optimal Sleep Environment
Investing in a good mattress & pillow can make a huge difference in your sleep, don’t go for the bargain brand, you deserve better. Additionally, your sleep environments should be completely dark, using a sleep mask is the easiest way to make complete darkness.
Cool room temperature (68 degrees or less) will provide the best conditions for restful sleep.
Check out the top 5 behaviors that have a positive or negative impact (according to Whoop Data)
NEGATIVE IMPACT
- Being sick
- Alcohol
- Sharing your bed
- Injury
- Late meal
POSITIVE IMPACT
- Sleeping in your own bed
- Feeling in control
- Feeling efficacy
- Hydration
- Blue Light Blocking Glasses
If you are struggling with sleep; falling asleep, staying asleep, or getting actual restful sleep try incorporating these positive behaviors into your daily/nightly routine.