.png)
The quality of sleep greatly impacts our quality of life. So, how do you set yourself up to get restful, quiet, good night's sleep? Mary Pat Wallace, the 'sleep whisperer' and Founder of The Luxury Bed Collection, shared some great Sleep Tips.
This pandemic has impacted everything, so it is no surprise that it also has interrupted our sleep.
We're worried about everyone in our lives, we're drinking too much alcohol and coffee, and even when we are in bed, we often are not experiencing good quality sleep.
The quality of sleep greatly impacts our quality of life. So, how do you set yourself up to get restful, quiet, optimized sleep?
Mary Pat is known as the 'sleep whisperer' and she shared her tips to help us get a more restful sleep.
Sleep Tips for a Better Night's Sleep
A sleep-enhancing diet
Foods that are high in sleep-supporting nutrients include bananas, pistachios, pumpkin seeds, goji berries, kiwi, chamomile tea, and milk.
Timing is also important when it comes to food and drink. Your last meal of the day should be at least 2-3 hours before bedtime.
Darkness
Light reduces melatonin production, prohibiting sustained sleep.
Consider the natural light and interior lighting of your bedroom and your personal electronics. Even a feebly lit bedroom lamp can suppress melatonin by 50 percent, affecting how easily you might fall asleep. Use software that gradually de-saturates blue light on your electronics.
Maintaining complete darkness throughout the night with blackout curtains or an eye mask is helpful.
Silence
Noise disturbances can interrupt restorative sleep even without you fully waking up to acknowledge them.
As the bedroom is designed, consider the bed placement regarding street-level noise, neighbors, and your cohabitants. And Use rugs or carpet to absorb sound,
Temperature
Start with the right temperature setting for the evening and sleeping hours, between 65 - 70 degrees.
Did you know that warming your feet helps you fall asleep faster?
Research has shown that heating feet causes vasodilation, dilation of the blood vessels, and increases blood circulation to your feet. This, in turn, speeds up the rate at which your core temperature drops. And a low core temperature is imperative for sleep.
The Swedes have known this, which is why Hastens makes Down Booties, which they wear to fall asleep.
Most think down booties are worn as slippers around the house, but the real intention is to wear them to bed to fall asleep faster.
As you sleep, you may simply kick them off during the night.
Preparation
Take time every night for a bedtime ritual.
A sleep ritual should signal to your body that it is time to relax and prepare for sleep. This is not the time to consume alcohol which has superficial sedative effects but actually prevents your brain from receiving restorative sleep.
Slow your energy at least 15 - 30 minutes before bed. This could mean relaxing with a shower, playing calm music, or reading a book. Disconnect from technology 30 minutes before bed.
The Right Bed
Proper support and natural materials promote sleep.The right bed for your body type and sleep type will keep your spine aligned, preventing the aches that disrupt your life. A bed with natural materials keeps you cool and breathable and limits allergens.
People get four or five hours of sleep on a crappy mattress, wonder why their back and shoulders hurt, and never think, 'Maybe it's the bed.'
-Mary Pat Wallace
There are plenty of "remedies" out there to help you sleep — but sticking to the fundamentals outlined above will put you on a path to great sleep that works with your body, enhances your life and well-being.
Comments