Sponsored by DreamCloud Sleep.
One of the buzzwords of the last year or so has been self-care. No longer should we feel guilty for taking that hour-long bath or kicking back for a Netflix binge. Self-care is not only pleasurable but necessary to help us melt away the tension that builds up in our daily lives. But amid the face masks, essential oils, and yoga mats, we tend to forget that sleep is the ultimate tool in our self-care arsenal.
According to the CDC, sleep deprivation impacts 35% of America adults,” affecting as many as 50 million Americans. Meanwhile, The American Sleep Apnea Association’s “The State of Sleep In America” estimates that all sleep issues affect as many as 50 to 70 million people across all ages and socioeconomic classes. Sleep is at the foundation of our health and affects every aspect of how we live and function day to day–physically, cognitively, and emotionally.
A good night’s sleep not only gives you the energy to power you through your day, it can also help promote other overall health benefits as well. Adults need around seven to eight hours of sleep, on average. Consistent, restful sleep is also known to correspond with:
- Reports of reduced stress
- Feelings of improved mental and intellectual focus
- Improved regulation and maintenance of a healthy body weight
- Reduce risk for chronic illnesses such as heart disease and diabetes
- Strong and healthy immune system performance
So how do we get a better night’s sleep? Let’s look at five tips to help you transform your sleep routine–and transform your life.
1. Reassess Your Mattress
Since we spend one-third of our lives in bed, and a mattress is the foundation of your sleep hygiene, it is crucial to invest in a great mattress. If your mattress is more than seven years old, sags, smells, or has stains or lumps, it is time for an upgrade. New hybrid memory foam mattresses, like DreamCloud, support deep, more restful sleep with the combination of breathable, supportive coils and contouring memory foam that is great for all sleepers–stomach, side, back, helping to decrease or eliminate those morning aches.
2. Transform your surroundings, transform your sleep.
Create the right sleep environment in your bedroom. Besides having a luxurious mattress, it is vital to keep the rest of your bedroom dark, quiet, distraction-free, and conducive to sleep. Diffuse oils like lavender and cedarwood, which can help induce restful slumber. Use a white noise machine to silence background noise, keep your bedroom cool (between 65 and 68 degrees is optimal), and no screens within one to two hours of bedtime–whether that be your phone, tablet, or television.
3. Stick to pro-sleep habits during the day.
What you do during the day is just as important as what you do at night when it comes to sleep quality. Melatonin, a hormone that helps regulate the sleep-wake cycle, is produced when it’s dark, making you feel sleepy. Exposure to light first thing in the morning can help your brain begin to decrease melatonin secretion, leaving you feeling more alert. Waking up at the same time is also beneficial for keeping you on the correct circadian cycle. Open your curtains as soon as you wake, spend time outdoors, and incorporate as much natural light into your workspace as possible. Be sure to exercise during the day as well, as exercise helps stimulate cortisol, a hormone that keeps you alert.
4. Create a pre-bedtime routine.
Winding down with a relaxing routine that engages the senses every night will help you create sustainable, healthy sleep habits. Nighttime rituals like warm baths or showers, a cup of tea (like chamomile or lavender), meditation, or a gentle yoga routine can help ease you into a restful night’s sleep. Drifting off to soft music, binaural beats, or sleep stories might also be helpful. If worries are keeping you up at night, experts recommend jotting your anxieties down in a journal right before bed to help clear your mind and pave the way for dreamland. Lastly, go to sleep at the same time each night to help you keep a steady routine as well as keep your sleep-wake cycle in check.
5.Keep an eye on your diet.
What you eat–and what you don’t–can help you have a better night’s sleep. Don’t eat heavy foods right before bed, as lying down on a full stomach can cause discomforts like heartburn or acid reflux. However, a well-timed, well-planned light snack can help some people sleep better. Specific foods contain sleep-inducing tryptophan and magnesium, which can help you sleep better. Complex carbs, lean protein, and healthy fats are healthy ways to help improve serotonin levels. Try a half a turkey sandwich on whole-grain bread, yogurt, a bowl of whole-grain cereal, or a banana to help you drift off at night.
Devising a sleep routine (or revising the one you already have) is a very achievable goal with a plethora of health benefits that can recharge your entire self-care game. Start that change tonight with the DreamCloud hybrid mattress. It will literally have you dreaming in the clouds with five layers of supporting, contouring comfort. And with DreamCloud’s 365-night free trial, free shipping, and lifetime warranty, you have nothing to lose. Except for all those sleepless nights. Shop today and take advantage of DreamCloud’s amazing sleep renewal offer which includes $399 in accessories like pillows, a matching sheet set, and a mattress protector.