The World Sleep Society is issuing a global call to action about the importance of healthy sleep on Friday, March 13, 2020, the annual World Sleep Day. It’s time to stop thinking about sleep and actually do it. Commemorate World Sleep Day by learning how to get a good night’s rest. This may be the most rejuvenating thing you’ve done in a long time.
We need a good snooze every night
Sleep is a crucial component of survival, much like breathing, eating a healthy diet and getting enough exercise. An uninterrupted night’s rest benefits our mental and physical health. Experts say it may lower blood pressure, and reduce the risk of diabetes, obesity and other chronic diseases.
Yet far too many of us wake up tired, depending on our morning expresso and mid-afternoon sugar fixes to power us through our days. We’re stressed. We spend too much time doing, and not enough time relaxing. It’s time to learn how to get really good at sleeping.
To enjoy good quality sleep, you need three things:
While a short afternoon nap may be necessary once in a while, aim to sleep long enough every night to feel rested and alert the next day.
Your goal should be uninterrupted slumber without tossing, feeling wide awake and staring at the ceiling, stealing the covers back from your blanket hog partner, or changing bedrooms in the middle of the night because your partner snores.
Deep sleep is when your brain waves slow, your body does its repairs, and your energy levels are restored.
Slumber strategies for World Sleep Day
Here are some ideas to help you enjoy a more restorative rest:
MAINTAIN A BEDTIME SCHEDULE.
Aim for seven to eight hours, beginning the same time each night, and ending the same time in each morning.
RESERVE YOUR BED FOR SLEEP AND INTIMACY.
Don’t use your bed as an office or kitchen table. Keep the computer, snacks and games out of your bedroom.
GET HELP FOR SNORING,
Sawing logs … running a buzz saw … raising the roof … whatever you call it, snoring can keep bed partners awake. And those who snore are not getting much quality rest either. Many people find that a MUTE helps to restore peace to the bedroom. Mute is easy-to-use, comfortable and adjustable. It increases airflow to enhance breathing and minimize snoring. MUTE is also good for non-snorers. It ensures that you are breathing well through your nose, rather than through your mouth, for a better night’s sleep.
Schedule workouts early in the day. Using the stair climber or treadmill at night can raise your heart rate and adrenaline level, making it harder to fall asleep.
SETTLE THE BLANKET DISPUTE.
If your partner steals the blankets during the night, consider getting separate comforters so you don’t have to share.
THINK TWICE BEFORE SATISFYING YOUR LATE-NIGHT ICE CREAM CRAVINGS.
Experts advise steering clear from heavy, spicy or sugary foods for at least four hours before bedtime.
SET A LAST CALL FOR ALCOHOL.
While a glass of wine might make you feel more relaxed at first, it can keep you up later in the night. Switch to something relaxing, such as chamomile tea, after dinner.
WRITE DOWN MY WORRIES.
Keep a journal on your nightstand. Recording your thoughts before your head hits the pillow will help keep them from racing through your mind all night.
DON’T SPEND HOURS TOSSING & TURNING.
If you can’t sleep after 20 minutes of lying in bed, get up and try a relaxing activity such as reading a book or listening to soft music. Bonus tip: Choose a boring book not a page-turner that you’ll want to finish in one sitting.
Help eradicate bleary eyes and daytime yawns! Improve your mood, family relationships and work habits with these easy tips to ensure a better rest.