Improve your Sleep with a Sleep Wellness Routine
When it comes to achieving optimal health and wellbeing, low quality sleep is often overlooked as one of the core factors that can affect your mind and body. When we think of a healthy lifestyle, we think of staying active and frequently exercising, sticking to diet and avoiding processed foods, getting plenty of sunlight, and more. But the same people who practice those aspects of a healthy lifestyle, often forgot about the importance of sleep and establishing a sleep wellness routine.
By following a schedule and establishing a sleep wellness routine, you will be doing your mind and body a massive favor. You will feel more refreshed in the morning and find it easier to fall asleep at night. Your mood will improve and your energy will last longer throughout the day. You will improve the overall quality of your life, especially when combined with exercise and dieting.
Read on for some of the most important tips on establishing a sleep wellness routine.
Sleep 7-8 Hours Every Night
Our first tip is perhaps the most obvious, but the most overlooked. A lack of the proper amount of sleep every night or poor-quality sleep has been linked to a plethora of issues for sleepers both young and old. Healthline lists increased risk of obesity, greater risk of heart attack and stroke, increased likelihood of depression, and increased inflammation as symptoms of poor sleep. Even just an hour less than the recommended 7-8 hours of sleep can have catastrophic long-term effects on your health.
Acclaimed sleep neuroscientist Matthew Walker is quoted saying “Once you drop below seven hours, we can start to measure objective impairments in your brain and your body. The shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.”
Consider that next time you’re thinking of pulling an all-nighter to study or get extra work done.
Eliminate Screen Time at Least 1 Hour Before Bed
It only seems natural to catch up on news, emails, social media, and texts on your phone before going to bed. But that increased exposure to “blue light” that cell phones, TVs, and computers emit is negatively affecting your circadian rhythm and your ability to fall asleep once you have gone to bed. Reducing screen time and exposure to this light in your sleep wellness routine for at least one hour before bed is beneficial, but two hours is best.
Optimize Sleep Temperature
We all know the feeling of waking up hot and sweaty in the middle of the night with nothing to be done for it. Studies have shown that sleeping in too hot or too cold of a bedroom environment reduced the quality of sleep more than disruptive, loud noises.
Aside from adjusting the thermostat, using fans, or blasting heaters, this problem can mostly be solved with the type of mattress and bedding you’re using.
Intellibed’s Gel Matrix® is the ultimate cooling technology. With optimized airflow and breathable materials, all Intellibed mattresses sleep naturally cool. Paired with the CarbonCool® + OmniPhase® LT Pillow, which provides temperature regulation, and the moisture-wicking and breathable Bamboo Sheet Set, you’ll be sleeping comfortably throughout the night. How cool is that?
Drink Plenty of Water Throughout the Day
While it is not advised to drink excessive amounts of water up to two hours before bed, staying hydrated throughout the day can help you get to sleep faster, increase the quality of your sleep, and contribute to an optimal sleep wellness routine. Your body can become dehydrated as you sleep throughout the night, and it is important to drink two glasses of water before you consume any other liquids when you wake up in the morning. If you wake up thirsty in the middle of the night, it may mean that you are not drinking enough water during the day.
To help stay hydrated in the daytime, consider making water the primary beverage that you consume on a daily basis. Minimizing or eliminating sugary, caffeinated, and alcoholic beverages will also help keep your body properly hydrated.
Choose Revolutionary Gel Matrix®
Intellibed’s Gel Matrix® is scientifically proven to improve your quality of sleep, and is backed by thousands of satisfied members of our community. This technology was specifically designed to be both firm and soft at the same time for proper posture alignment, maximum back support, and pressure-relieving sleep; giving your muscles the chance to relax, repair, and rejuvenate.
We hope these tips are helpful in establishing your own Sleep Wellness Routine.