We know the much-touted finding that humans need 7–9 hours of sleep to function optimally, but how we get the most out of those precious hours is another question .Sleep impacts us in more ways than we realize. . Part of adopting a healthy sleep habit into our life is to prioritize the ritual of preparing for bed, practicing good sleep hygiene and setting aside the time to actually sleep.The lack of it can be detrimental to weight-loss success as well as our overall well-being — it’s also been linked to dementia
Tips for a Better Night’s Sleep
1. Get enough
Aim for seven to nine hours of sleep, on average, adults benefit from seven to eight hours sleep each night.
2. WHAT YOU EAT MATTERS, TOO
Culprits like abundant dinners, caffeine, booze and midnight candy are appealing obvious. However, there are a cardinal of foods to eat for a acceptable night’s beddy-bye — like bananas for their magnesium and carbs that advice aftermath serotonin, apricot for B6 to advice with hormone assembly and acerb cherries for melatonin (to name a few). The acceptable account is, the bigger you sleep, the bigger you are able to ascendancy cravings and amoroso consumption.
3. Minimise stimulation
Avoid too much stimulation from about 8pm and onwards when the melatonin is meant to be naturally rising. Relax for at least an hour before going to bed. Try having a nice bubble bath, reading, talking with partner, listening to quiet music, doing yoga, meditation and stretching are all great ways to relax.
4.KNOW YOUR SLEEP NEEDS
Being able to hone in on how abundant beddy-bye you charge is conceivably the aboriginal footfall in optimizing sleep. Whether you accomplish absolutely at 7 hours of beddy-bye or 9, alive your beddy-bye needs helps you plan your day to set yourself up for success. It’s attenuate to beddy-bye too much, but if you charge advice ambagious down, spas are starting to action treatments for sleep.
5. Reduce H20 before bedtime
Limit the amount of fluids you devour before bed, everyone’s bladder capacity is different, but as a helpful tip, avoid drinking a large amount of fluids close to bed time, no matter what age.
6. EXERCISE HELPS YOU SLEEP BETTER
Sleep and recovery go hand in hand since sleep is when your muscles repair and recover. However, just like sleeping helps your athletic performance, exercising helps your sleep performance by increasing the amount of time you’re in deep sleep. Aim to get the recommended 150 minutes of exercise a week for better quality sleep.
7. Take technology out of the bedroom
The blue component of light suppresses melatonin which is the hormone which is needed to regulate and instigate sleep.
8. Don’t eat just before going to bed
Try to avoid a large amount of food for up to three hours before going to bed. Eating can wake you up as your stomach works on digesting a meal.
9. Seek help for snoring and sleep apnoea
If you or your partner are snoring regularly this is likely to be having an impact on the quality of sleep for both of you. It is advised that you seek assistance, our Spa Dental team can support you and your partner with sleep concerns including snoring and sleep apnoea and offer a variety of options to suit your needs.
10. CREATE THE RIGHT ENVIRONMENT FOR SLEEP
By now, we know to make our bed and bedroom a sleep sanctuary, complete with blackout curtains to promote darkness, temperatures between 65–68ºF and absolutely no technology. In fact, even the right pillow makes a difference in your sleep quality. It also might seem counterintuitive, but counting sheep just stresses you out more. Try using meditation or setting aside time to worry and keep stress to a minimum when your head hits the pillow.2
11. WHAT YOU WEAR TO SLEEP MATTERS
Since we sleep better in chilly temperatures, some find sleeping naked to be pretty effective. However, Under Armour, along with Tom Brady and scientists, worked to develop special fabrics that aid in recovery while sleeping. The main feature is it helps regulate your body temperature and aids circulation with its bioceramic-patterned fabric.3
12. Not too hot, not too cold, just right
Ensure your bedroom has a comfortable temperature, and that you are going to sleep on a good mattress using a good quality pillow and you are feeling safe in your environment.
13. Have a regular pattern
Keeping a regular sleep pattern can help with the quality of sleep. Try to go to bed and wake up at about the same time each day.
Did you know: Individuals who sleep less than six hours regularly or more than nine or 10, are more prone to suffering illnesses.
14. SOME SLEEP POSITIONS ARE BETTER THAN OTHERS
Once you’ve created your sleep sanctuary, found the ideal sleepwear to regulate your body temperature, eaten the right foods for better sleep and avoided foods and drinks that hurt your sleep, you’re almost there. Next, consider how you sleep. If you sleep on your side or even your back, you’re in luck as these are better sleep positions for quality shuteye.5
15. SCREENTIME IS NOT GOOD FOR SLEEPTIME
One of the top culprits of poor sleep is spending too much time on our laptops, tablets and smartphones. The blue light emitted from these screens messes with our brain’s production of melatonin, which can reset your body clock and delay sleep. It’s best to set a time to shut off technology, and you definitely shouldn’t bring gadgets into the bedroom. Instead, consider reading a book.7
16. Loose the coffee or nightcap
Moderate your caffeine drinks and try not to drink coffee after lunchtime. Consuming alcohol close to bedtime can be stimulating and consequently disturb your sleep too.
17. NAP IF YOU MUST
If your productivity is slipping, you’re constantly hungry or you fall asleep immediately after your head hits the pillow, you’re likely sleep deprived. In these cases, or if you’ve had a particularly heavy training session, a good nap could be a godsend. After all, sleeping is the best way to make up for lack of sleep. If you can’t take a nap, a few ways to get through the day include getting outside and soaking up as much natural sunlight as you can and watching your cravings throughout the day.
18. SLEEP USUALLY BEATS WORKING OUT
When the alarm clock goes off and it’s still dark outside, the natural question becomes: Is it better to sleep an extra hour or wrench myself out of bed to work out? Turns out there’s a study for that, and it suggests sleep edges out exercise. However, instead of making this an either/or proposition, plan to go to bed earlier so you can get in your morning workout, too.6
19. KNOW YOUR SLEEP CYCLES
We’ve heard a lot about REM sleep, when we dream and how our brain processes emotions and memories, but so much more happens as we sleep. Each stage of our sleep cycle plays a role in our recovery, and non-REM sleep is linked to consolidating memories and clearing out detrimental compounds in our brains.
20. Exercise regularly
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day can be helpful, too.