A good night’s rest is the foundation of your health and wellness. Without it, all other areas of your health can suffer. That’s why it’s so important to try and not only get enough sleep but enough quality sleep on a nightly basis.
Below are some quick and easy tips for getting the best sleep of your life
Caffeine Done 8hrs Before Bedtime
Did you know that caffeine can have harmful effects to your sleep even up to 6 hours after your last drink? Researchers out of the Sleep Disorders & Research Center at the Henry Ford Hospital set up a study to discover the effects caffeine had on sleep when it was consumed at different times during the day. What they found that was even at 6 hours prior to going to bed the participants sleep quality was disturbed by over an hour.
This tells us that we need to set some guidelines on when to stop drinking caffeine during the day;
- Set a caffeine cut off time 8 hours before your bedtime. Caffeine will take over 6 hours to wear off, even if you no longer feel the effects. A good rule of thumb would be to limit coffee or caffeine to the morning hours or at the very least, early afternoon.
When you’re in bed trying to sleep, your body decreases its temperature. Having a cooler temperature set on your thermostat is a great way to help this process out (as well as saving on that heating bill).
- Ideally, the temperature should be set anywhere between 15C (60F) – 19C (67F). Set hotter or cooler than this can lead to restlessness and a more difficult time getting to sleep.
Darkness matters. A dark environment signals to the body that it’s time to rest. A couple things you can do to help communicate to your body to wind down is;
- Dimming the lights in your bedroom
- Shutting off some lights
- Using a side lamp with a low-wattage bulb.
As well, to protect your sleep from the outside world, a good set of blackout curtains or shades is ideal. Even the smallest hint of light from outside is enough to disturb and interrupt a good night’s rest.
Avoiding Screens / Blue Light Filter
Our digital devices are always with us, unfortunately, that means that most people either bring a tablet, phone, laptop or television into the bedroom. Now while throwing on some Netflix or putting on a movie can help you unwind, the majority of the light coming off these devices (blue light) has been shown to be especially negative to sleep.
Putting these devices away and shutting things down an hour before you go to sleep is best. However, an alternative is to either turn on the “night mode” on your phone or device which essentially cuts out the blue light on your display or downloading a blue filter app which does the same.
Last on this list but one that can have a big impact on your sleep is tea. Some of the most popular are;
- Valerian Root
- Hibiscus and Lavender
There’s no shortage of bedtime teas that will help you relax and unwind. Some of our favorites are sold by DavidsTea they include;
- Mothers Little Helper
- The Big Chill
- Sweet Dreams
They all have the calming ingredients you would expect to find with some relaxing aromatics to boot. Just make sure when choosing a tea that it has no caffeine.
The Nightly Wind Down
Getting a good nights rest isn’t just about getting to bed at a reasonable hour, it’s about actively cutting out the things that can disturb your sleep. Taking the time to address these issues and create a routine and environment that promotes good sleep can have a multiplying effect on the other areas of your life.
Try out some of the tips above or better yet, let us know what helps you get to sleep in the comments below.