It’s almost January, and every year, millions of people kick off the new year with a resolution for self-improvement, and many of those are health-related. Unfortunately, sleep seems to get overlooked when it comes time to make those resolutions, despite being one of the most fundamental steps to improving overall health and wellness.
At Sound Oasis, we believe that the New Year is the ideal time to reset your sleep routine – whether your goal is to squeeze in a few extra hours of rest or you’re looking to improve the quality of the sleep you are getting, here are some tips and tricks that may help you achieve your goals.
Breathe In, Breathe Out, Relax:
Everyday stressors exist for all of us – whether it is work stressing you out or family and personal disagreements. Additionally, our minds get thrown into overdrive when we watch scary or suspenseful TV shows or news stories – unfortunately, stress and sleep don’t go well together, so it’s important to use the time before you go to bed to find ways to relax and de-stress from the day’s challenges.
Here are a few tips and tricks to help promote relaxation and minimize stress before bed:
- Pick up a book: Research shows that reading for just six minutes a day can reduce stress by up to 68%. So pick up that book and get to reading!
- Meditate: Research shows that meditation before you hit the sack, can reduce cortisol levels and increase melatonin production.
- Soak in the tub: Taking a bath before bed promotes relaxation as well as lowers your body temperature to a level that’s ideal for sleep.
- Enjoy a cup o’ tea: Certain caffeine-free teas help reduce stress and ease anxiety
Just Say No – To Electronics:
A lot of us enjoy scrolling our phones or binging our favourite TV shows before bed, but unfortunately, it can impact our quality of sleep and the amount of time it takes to fall asleep, specifically due to the blue light from electronics.
Blue light disrupts your body’s circadian rhythm and prevents your body from producing melatonin. Electronics also keep your mind stimulated and alert, instead of allowing you to wind down. A good rule is to keep electronics off and away at least thirty minutes before your desired sleep time.
If you work a job that requires you to keep your phone nearby overnight, try to use some of your phone’s tech settings to minimize disruptions such as “Night Shift” on Apple devices.
Enjoy The Outside!
It’s the small things that count – and that goes for sleep as well! There are little things you do throughout the day that alter the quality of your sleep, and many of us don’t realize it, but sunlight and being outside can help!
Sunlight is one of the biggest external signals that help your body differentiate day and night. Getting daily exposure to natural light can help keep your circadian rhythm in sync. If you want to go to bed and wake up earlier, you can trick your body by intentionally timing light exposure. A few short bursts of intense outdoor light early in the day can shift your bedtime earlier, giving you more hours of restful sleep.
Stick To A Sleep Schedule:
Quantity DOES equal quality when it comes to your sleep! In the U.S., 1 in 3 American adults are not getting the minimum seven hours of recommended sleep at night. Sleeping enough has so many obvious benefits, such as increased energy and better focus. Meanwhile, not getting enough rest can increase your risk of heart disease, and other chronic illnesses.
Aim to give yourself enough time at night — if you need to be up early, be sure to go to bed at a reasonable hour. Don’t head to bed at 1 am if your alarm is being set for 5 am, for example. Another suggestion: Try to keep your schedule consistent. Going to sleep and waking up around the same time every day will help you keep your body and circadian rhythm going!
Try Sound Oasis Sound Machines For Better Sleep:
Everyone has had trouble falling asleep from time to time. Whether it’s caused by stress, too much caffeine, or a change in schedule, sometimes we just want a little bit of extra help.
At Sound Oasis, the team has worked with doctors and sleep experts to create solutions that help you overcome these challenges. Sound Oasis sound machines help create a constant sound environment that will help you fall asleep (and stay asleep!). For those who have sensitivity to light, a sleep mask can be beneficial to help you to relax by blocking out light.
Coupled with the above lifestyle adjustments, we know that our solutions will help create a consistent sleep environment that will encourage your body to relax and prepare for sleep. Visit our store today to buy the right sound machine for your needs!