Hello cooler weather and shorter days. As summer comes to an end, and the cooler months of autumn starts to kick in, the time begins for appreciating rest and relaxation. Our daily routines are full to the brim with work, study, housework, childcare and a lot of ‘things to do’. This busy-body life has become the norm of the world, and puts a lot of pressure on us to do things ‘perfectly’. But as humans, we aren’t perfect at everything, and oftentimes these expectations lead us to worry and regret. A good night’s sleep is necessary to recharge the batteries, and is closely linked to better performance at work, more energy in life and a score of other benefits. But good sleep is oftentimes difficult to have and remains an elusive goal. Let’s do something about it.
Set up a regular routine time- A fixed schedule is one of the best ways to get a good night of sleep. This takes only a little more time and effort, but it pays off handsomely in the long run. Getting 7-8 hours of sleep each night is a good place to start, but picking standard times to go to bed and wake up will help your body establish a routine..
Find a good temperature for sleeping- A comfortable setting is key for healthy sleep. Part of that is finding the right temperature that keeps you comfy all night without waking up in a sweat or getting out of bed to find an extra blanket. Is it better to sleep cool or hot? Cooler temperatures promote better sleep throughout the entire night. Sleep experts suggest a temperature around 65-70°F (18-21 °C). A room that’s too warm will be more likely to wake you up.
Avoid eating a heavy meal or spicy foods before bedtime- A big meal will be too much to digest and could cause an upset stomach. However, it’s also important to avoid going to bed hungry, as a properly fueled body helps repair muscle and memory. What is okay to eat before bed?- if you crave a nighttime snack, try fruits or veggies, or a small portion of food with healthy fats like avocado or nuts. The occasional cookie or scoop of ice cream is is of course allowed from time to time, but try not to make it a habit just before bed.
Get comfortable- A harmonic and comfortable space creates less stress and lets you relax for a night of quality sleep. High-quality mattresses also go a long way in promoting rejuvenating sleep — so it’s important to use comfortable supports.