What You Really Need To Know For Better Sleep
To achieve quality sleep, you need to focus on more than just getting eight hours in bed; you must transform your entire approach to rest and recovery. In my latest article, I will share top tips on how to create a rest pattern that will boost your energy levels for the day ahead. Continue reading for more.
Many people will discover that they struggle with sleep, as they miss out on critical factors which determine whether they wake up refreshed or exhausted (which can heavily influence the day ahead). By fully understanding how your unique biology, environment and daily habits work in harmony to create restorative sleep, you can power through your tasks the next day.
Understanding Your Unique Sleep Architecture
The first step is discovering your unique sleep blueprint and how your biological makeup will shape your ideal rest patterns. According to the CDC, a staggering number of adults in the US don’t get enough sleep (well over one-third). 14.5% have trouble falling asleep, whereas 17.8% find it difficult to stay asleep.
Your specific sleep architecture is just as unique as your fingerprint; therefore, recognising these patterns can revolutionise your resting plan.
Everyone will have natural rhythms that determine the time of day when they feel most alert, and conversely, when sleep comes more easily. Some individuals will naturally fall asleep by 10 pm and wake up at 6 am, but others will typically not feel tired until midnight (or even later) and prefer to sleep until 8 am. These are not just individual preferences; they are biological realities which are coded into your genes.
To reveal your optimal sleep window, track your energy levels for 7 days without forcing any specific bedtimes. Make a note of when you feel naturally drowsy, and when you wake up without an alarm.
Sleep Hygiene Practices That Actually Work
Once you have identified your unique sleep patterns and chronotype, you can then start to build daily habits that work with (not against) your natural rhythms, which in turn will maximise your sleep quality.
Good sleep hygiene practices extend beyond just avoiding caffeine; it is a combination of your entire daily schedule (from morning sunlight exposure to evening routines).
Managing Screen Time And Blue Light Exposure
The dangers of blue light have been well-documented; however, they do not automatically disrupt your sleep pattern, but the overall timing is vital. The light itself isn’t the main issue; it is engaging content which keeps your mind active (when you should be winding down for the evening).
You should set a realistic cutoff time for any stimulating content, rather than relying on the standard usage of your digital screens. For example, many people successfully make use of e-readers or meditation apps before bed, without any noticeable sleep disruption.
Along with developing good sleep hygiene habits, you need to understand how to choose a mattress (after all, even the very best practices can never compensate for an uncomfortable bed!). Your mattress needs to fully support your preferred sleeping position, while providing relief against pressure for your specific body shape and type.
Evidence-Based Evening Routines
Experts have discovered that your brain needs time to shift from daytime alertness to evening sleep readiness. Begin the process by dimming lights and also reducing any external stimulation (ideally at least an hour before bed).
It is important to note that this doesn’t require you to sit in absolute darkness! Instead, create a gradual transition that signals your body to produce melatonin.
Activities such as reading, gentle stretching exercises, or even listening to calming music can help your mind to settle – the number one key is consistency (not perfection).
For instance, consider incorporating a simple routine like washing your face, followed by five minutes of deep breathing.
Morning Habits That Improve Nighttime Sleep
Your morning activities can directly affect the level of sleep you will enjoy during the evening. Taking advantage of sunlight within the first hour of waking up will help to regulate your circadian rhythm, which will improve your quality of rest at night.
Even just five minutes of morning sunlight can make a massive difference to your lifestyle habits. If you live in an area with limited natural light, consider installing a light therapy lamp to help maintain a healthy sleep-wake cycle.
How To Choose A Mattress For Maximum Sleep Quality
Good sleep hygiene is undoubtedly the building block for better rest; however, the quality of your mattress serves as the physical foundation on which all the specific practices come together as a cohesive whole (for those critical 7-9 hours each night!).
It can be a hugely overwhelming experience when trying to find the right bed (especially as you will want something that complements your decor). Nevertheless, your mattress choice is the number one factor that will ensure you combat those sleep challenges!
Think about your most persistent sleep problems when you are evaluating your different options. For instance, if your partner’s movement at night easily wakes you, then motion isolation features are far more invaluable than cooling functionality.
Memory foam excels at pressure relief and motion isolation, but it also has the drawback of retaining heat. Many options are available on the market (such as Innerspring mattresses), which provide excellent cooling and support, but the downside is that they transfer movement between partners.
Your Path To Better Sleep Starts Tonight
By utilising these strategies, you will be able to address the overall root cause of your sleep problems (instead of just the symptoms). Consistent changes in your sleep environment habits and mindset can totally transform and even revolutionise your daytime activities. You will discover that your best sleep is finally within reach once you fully understand what your body needs for rest and recovery. Making a few simple changes to your daily habits is all it takes, and soon you will enjoy more energy and passion every day.
Thanks for reading my latest sleep-based guide. Remember to return to my lifestyle blog for frequent updates.
