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28 Health & Food
HOW TO SLEEP BETTER: 25 TIPS FROM 25 PEOPLE By Katie Holmes
Recently we put out this query: What’s your #1 tip for getting better sleep, that’s worked for you personally? In response, there were loads of great tips from different sleep experts, as well as a wide range of people who have tried something that’s helped them get significantly better sleep. I’ve listed the best responses below (25 in total) and will continue to list new submissions as they come in. If you’re having trouble sleeping, I strongly recommend having a read through these! Here’s what’s been suggested so far:
• Wear blue light blocking glasses • Pay attention to the temperature of your bedroom
(“it is essential the room temperature stays on the cooler spectrum”) • Consider sleep hypnosis • Make your bedroom a sleep-only space • Sleep in as close to darkness as possible • Reflect about your day before you go to bed to clear all the ‘junk’ from your brain • Otherwise, consider planning your day out when you first wake up so you have a greater sense of control over your day, and it’s easier to sleep at night • You can also schedule “worry time” so you only worry about things at a specified time • Consider breathing exercises or yoga • Consider visualization exercises • Try meditation and mindfulness apps • Stop using your phone for at least an hour before bed • Go to bed and wake up at the same time every day • Exercise is important for sleep, but it’s best to exercise in the morning or the day rather than at night • Fatigue your eyelids • Practice gratitude each night • Try a weighted blanket • Sleep naked • Consider sleeping on your back • Pay attention to your diet • Consider using lavender oil • Watch the sunset If you have anything to add that’s worked for you and hasn’t been mentioned below, you’re welcome to make a submission. See also our piece on the dangers of sleep deprivation. There is one major thing that people tend to neglect when discussing sleep improvement: temperature regulation, or temperature of your sleeping
environment. The thermal environment in your bedroom is one of the most important factors for a night of high-quality, relaxing sleep. As someone who has spent a lot of time exploring sleep and sleep improvement techniques, but not being able to sleep myself, I have to say that thermal regulation has rarely crossed my mind. But, once I’ve taken notice on this subject myself, I can say that I am sleeping excellently now. Let’s start by saying that room temperature is important for several things; sleep onset and the amount of time in which it occurs, sleep duration, ability to enter deep sleep, and the overall quality of sleep. Your body naturally lowers its temperature before bedtime, and acts as a signal to the brain that it is time to go to sleep. However, if you’re sleeping in a warm bedroom, you will become irritable, agitated, stressed, restless, etc. Your adrenaline levels will skyrocket, you will start to sweat and of course, you won’t get any sleep. Now, since the temperature of the body decreases as you’re falling asleep, it also increases as you enter REM sleep. That is why it is essential the room temperature stays on the cooler spectrum. This way, you won’t wake up from deep sleep and you will get the quality sleep you deserve. It is recommended that the room temperature should be around 20°C or 68 °F. Now, how can you regulate room temperature? There are a few ways; you can try the air conditioning method, but I recommend a more natural approach. First of all, try to leave the windows open for an hour or two before bedtime. Allow the fresh and crisp night air to enter the bedroom and freshen it. If it’s the summer season, you can try placing wet towels around the room, ensuring the towels were dipped in cold water. As the water evaporates from the towels, it will cool down the room. Try to prevent heating of the room during the day; use curtains or shutters to keep the room dark and away from the heat and light. Also, make sure to sleep in loose-fitting, cotton pajamas; make them either sleeveless or short-sleeved. You can also use cooling mattress and pillow toppers, or you can cool your sheets by placing some ice packs on them before sleep (some people even place their sheets in the freezer for few minutes). Try to sleep in a spread-eagled position, and make sure to drink plenty of water throughout the day. Read more: https://rb.gy/tfpmda
