Every day I try to help my clients get better. I want them to feel better, look better, and perform better. In the past week, several of my conversations have ended with a similar topic. Tips to get better sleep.
If you’ve been following this blog, you likely have heard me write about exercise, nutrition, and mindset. There is a 4th pillar that’s just as important and it’s sleep. It’s even the focus’ this week in our Nutrition group.
The scientifically-backed benefits of getting a good night’s rest are almost countless. Reduced risk of disease, increased athletic performance, boosted metabolism, enhanced memory, decreased inflammation, better mood, and a stronger immune system are all linked to better sleep.
Our brains are wired to respond to the sun. Bright blue skies tells us that it’s time to be awake and active. The blue light from your device’s screen can tell your body the same. That bright Facebook banner might as well be the sky at noon.
Most phones now come with a mode (Night Shift on iPhone and Night Mode on Android) for this very reason. For computers, I use an extension called f.lux that slowly turns your screen to warmer colors as you approach your bedtime. Mac has a feature to change banners dark at night. I also wear glasses with Eyezen blue light blocking technology.
As you get to the bed, now it’s time to completely dark. And by that, I mean completely dark! Use light-blocking curtains, put a piece of tape over those small lights on chargers and TVs, and turn off lights from other rooms that might be seeping in. Eye masks can’t save you either as you have photoreceptors everywhere, including your ears!
Yes. It matters. And it could be the solution to you getting better sleep. You’ll spend a third of your time on it. It matters.
First, let’s start with the age of your mattress. Most experts recommend a change between 6 and ten years. The real answer is that it depends. It depends on the type of mattress if it’s been rotated, and how much use it’s gotten.
Signs that your mattress is sagging should be the big tell. Run a string across the top to see if there are depression or feel for soft spots in a memory foam mattress. Allergies acting up at night can also be a sign that it’s time for a new one.
Most active people need a mattress around medium firmness to support their bodies. Memory foam is the leader of the pack as long as it’s one that has address the cooling issue that early models had. I like the PERFORMASLEEP personally.
This one is going to be straight forward with some easy tips. Turn off the TV. Put your phone on Do Not Disturb. Have your next day’s to-do list already planned. Lower the lights. Make the room cold. Have a full stomach. Grab a book (not too interesting thought). Drink a warm, non-caffeinated tea (also, no afternoon caffeine).
Do whatever you would do if you were trying to get the best sleep of your life without a care in the world. Experiment with what works. Make it a ritual. This is YOU time.
There’s are many tips to get better sleep from foods to eat to apps that calm you. If you’d like some more help on getting a good night’s rest, feel free to reach out to me! [email protected]