by Steph MacDonald March 13, 2019 3 min read
In honor of Sleep Awareness Week, we’d like to share some of our best tips for getting a better night’s sleep. Remember, sleep is crucial to helping you feel, look and function at your best, so make quality sleep a priority in your life!
People often assume that 5-6 hours of sleep a night is adequate for their health, well-being and daily productivity. But that is far from the truth! Numerous studies have shown that human beings function optimally with 7-9 hours of sleep a night. If you are “getting by” on far less, do yourself a favor and make the time to sleep more. We at A50 always make sure that we are getting enough sleep - it helps us tackle our busy days with energy and makes us much more productive.
Your bedroom needs to be a space where you are relaxed, at ease, and comfortable. It should not be cluttered or filled with things that will cause you stress or anxiety (such as a pile of work papers!) Make sure that the room is quiet, dark, cool and clean, and filled with fresh air (run that vacuum if its too dusty). It also helps if the colors of your walls and bedding are neutral and calm, not bright and bold, which can stimulate and energize your brain.
Although it can involve spending a bit more, buying high quality sleep and bedding products is an instant game changer when it comes to getting optimal sleep. Take the time to find a comfortable yet firm mattress that can support your body for 8 hours a day, as well as a cozy pillow that will keep your neck and spine in alignment. Not all pillows are equal, and personal preference can play a big role - what works for you may not work for your partner. Finally, be sure to invest in a great set of sheets that are made from premium materials and help regulate your body temperature throughout the night. We recommend Authenticity 50 sheets, of course :)
We all are guilty of doing this, but it’s so important to turn off the TV and PUT AWAY the cell phone, tablet, computer or e-reader, at least 30 minutes before bed. Stop looking at it and place it on the other side of the room or in a separate room all together. Looking at electronic devices and the light they emit, right before sleeping, stimulates our brain instead of slowing it down. If you’re having trouble sleeping, check and see if you’re up late binging a Netflix show. Instead, read a hard copy book, meditate, or take a relaxing hot shower before bed.
Lastly, don’t forget to incorporate a healthy diet, as well as exercise, into your daily routine. And if you can’t eat healthy all the time, or exercise every day, that is ok! Even small, incremental steps will vastly improve your health and well-being. For example, see if you can make at least 1 meal a day healthier, by adding some fruit, vegetables, and lean proteins. You can choose whole grain bread versus processed white, and butter versus margarine..the list goes on. Also, if you can’t fit in 30-60 minutes of exercise, take that walk around the block during lunch to get in 10-15 minutes of movement each day. You don’t have to go all or nothing here, small shifts in diet and exercise will go a long way!
For more on why sleep is so important, read this, and for tips on how to relax before bed, read this blog post. And if you have any thoughts or tips you’d like to share on how you get a great night’s sleep, let us know in the comments below! We’d love to hear from you.
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