When I think of a sleep routine, I think of babies. Little humans thrive on sleep routines. At what point did we assume adults don’t need a sleep routine too? The science is there, adults definitely need a sleep routine to ensure they get the best sleep possible.
If you are anything like me, figuring out a new healthy routine can feel overwhelming. The thing about a sleep routine is it doesn’t need to be fancy. You don’t need lots of new products or gimmicky gadgets. Here are a few easy sleep routine steps that anyone can do right away.
Take a warm shower an hour before bedtime. You don’t have to wash your hair, just get a shower cap and soak in all that warm water. “Your circadian rhythm, which is your sleep-wake cycle, is guided by your body temperature and light,” says sleep specialist Whitney Roban, PhD. “You want your body temperature to decrease in order for melatonin to increase. When you get out of a hot shower, your body temperature is going to drop, and the production of your melatonin is going to increase. And that will help you feel sleepy.”
Keep the lights dim! Avoiding bright light before bedtime will help you maintain a healthy sleep cycle.
Keep your bedroom a sleep only zone, well except for that other thing you can do in the bedroom. You want your bedroom to be a sleeping only zone. Don’t work, eat, or watch shows/movies in bed. When you create this sleeping only boundary, your brain will notice and know when it is time to sleep.
Leave the phone/computer out of the bed! Your eyes need a break away from that nasty blue light. The Blue light loves to interrupt your natural sleep cycle. Read a book instead or do some 4-7-8 breathing exercises to help wind down.
When you start your new sleep routine, just remember to create a space that is calming and consistent. Let me know what is in your sleep routine in the comment section!
If you are concerned about the lack of sleep you are getting, talk to a doctor. It can be dangerous to not get the sleep your mind and body need.
It’s that time of year again where everyone is setting resolutions that they hope to keep all year long. Setting resolutions and goals are hard, even for me! A lot of my goals tend to be unrealistic. So this year I sat down and thought about goals that are actually achievable! The best goals to set are the ones that will not only help to mentally but physically for the future focusing on becoming a better you! The most important kind of goals you can set are sleep goals! Sleep is so important to everyone. Sleep plays an important role in good health and well-being throughout everyones life! Sleep helps your brain work properly, helps with your physical health, and helps you function throughout the day. I know when I have a poor night of sleep, I can barely function the next day, and typically end up coming down with something in the matter of days! Let’s all vow to better rest and becoming a better self with sleep! More Sleep 2019!
Getting a good night of sleep, ya know can sometimes hard. It is either my brain cannot shut off or the neighbor’s dog is barking. There is always something! As important as sleep is, we should focus more on how to achieve sleep goals like setting the tone, limiting screen time, and having a comfy bed! Here are a couple ways to make sure you can achieve your sleep goals in 2019!
Limit screen time at night: The lights from the screen and all those text messages and notifications coming through are a big distraction! Staring at the screen not only messes up your body’s internal clock, but it also makes it more difficult to actually fall asleep. Limiting screen time can be hard, but let’s try silencing your phone 30 minutes before bed! From there on, it will be easier to increase the time!
Set the tone: Setting the tone will help you sleep! Darkness matters! Embrace the darkness! As the sun goes down earlier, it also comes up earlier. Get those blackening shades up to rest longer in the morning. If the shades don’t help, set the tone with a warm bath, some relaxing music, or a book! Put the phone down and give your brain some time to wind down.
A Comfy Bed: You want the high-quality sleep, you are going to need high quality items. The mattress and pillows are the most important part of how well you sleep at night. Make sure your mattress is still in good shape! If it is older than 7 years old and you aren’t having good sleep quality, it might be time to think about getting a new one. Make sure your pillows are fluffed every night for maximum comfort. If your neck is sore when waking up, it is good idea to replace your pillows. If you need help, don’t hesitate to reach out to our customer service team, they are here to help!
Sleep Schedule: This one will probably be the hardest one to follow (trust me, I struggle with this) but setting a time every night to go to bed and setting a time every morning to wake up! Although this might not seem like it at first, this will improve your overall sleep quality!
Do more when the sun’s out: Being productive during the day will help your body when falling asleep. Going for a workout in the middle of the day or right after work will help you feel tired when you are ready to go to bed. A short walk outside will also help. Fresh air and exercise will help the body when it comes to falling asleep at night. You’ll want to enjoy as much sunlight as there is! The sunlight will keep our body’s internal clock in check.
2019 is going to be the year of sleep! Setting the goal to improve sleep quality is not selfish, it is necessary! Following these steps will help you become a better you in 2019!
It is officially the worst season of all! No, not Holiday season! Even though Holiday’s can be a pain in the butt. I am talking about cold and flu season! Those dreaded invisible germs that sneak into your body and wreak havoc. The reason I am even bringing this up is because I just had the worst stuffy nose and I couldn’t sleep! Nothing is worse than being so tired yet you feel like you can’t breathe. So, being the millennial that I am I jumped on my phone and asked good old Google what helps you sleep with a stuffy nose. My mom was already asleep so I couldn’t ask her. DUH!
I did find some good tips if you are trying to sleep with a stuffy nose and I thought I would share a few with you.
1 . Skip the night cap! I know what you are thinking! A nice drink before bed might help me fall asleep and not feel the suffering of my stuffy nose! Well that alcohol can actually make your stuffy nose worse and even aggravate sinus pain. So, skip the wine and have a nice decaf hot tea. Perhaps a valerian tea or decaf green tea.
2. Keep those little nasal passages nice and moist. I know we all hate that word but get over it for a second and listen! When you keep your nose hydrated it makes blowing and breathing easier. Try using a over the counter saline solution to help keep your cute little button nose moist. Dry air is the enemy when trying to fight a stuffy nose. Use a humidifier to keep dry air away. I also like to use my essential oil defuser by my bed and use peppermint oil with lavender. Peppermint essential oil will help clear your nasal passages and the lavender will help you relax and sleep.
3. If you are anything like me and you hate taking medication you may jump to “natural” remedies first but if those don’t work try some gold old fashion medication. If you are sick try taking a decongestant but if you think your stuffiness is from allergies try taking a antihistamine.
4. Keep you head elevated. Prop your upper body up with lots of pillows (need more pillows to do this? Try shopping at Pillows.com. I hear they have a good selection) Keeping your head above your heart will help decrease mucus from pooling in your nose. EW
5. Know when to call the doctor. If you have sever congestion and sinus pain that just wont stop it may be a sinus infections that would require treatment. Sometimes toughing it out and waiting till it passes is a good idea but sometimes it is time to call the doctor and get checked out. Don’t let a sinus infection go on too long without treatment nasty thing cans happen. Don’t believe me? Google it.
Ok, last pro tip! If one nostril is stuffed but the other is clear just jam some tissue in the stuffy side and pass out! Have you ever done this or am I the only one?