The Ultimate DIY Guide to Better Sleep

Time for a sleep refresh? We’ve got what you need!

When you feel fatigued during the day, you aren’t at your best and it shows. Sleep is essential for all of your mind and body functions during the day. Concentration, creativity and motivation suffer most when exhaustion is at its peak.

To our bodies, sleep is the clean-up crew that ramps up to repair damaged tissues, manufactures life-sustaining hormones and catalogs memories from the previous day. Not getting enough sleep can impair your ability to react rationally to stress (physical, mental and emotional). The ability to learn new skills is severely diminished as well. People who sleep less than 6 hours a night don’t spend enough time in the deepest stages of sleep and are at higher risk of heart attacks and strokes than those who clock at least 7 hours.

To be clear, shortening your sleep can shorten your life. If you’re ready to improve your sleep quality (and quantity) – and be a healthier you – we can help.

Prime your bedroom for your best sleep

Think of your bedroom as your sanctuary for rejuvenation and a decadently healthy life. To be effective, your sleep space needs to be your personal haven, free from distractions that interfere with sleep.

• Keep it clean. Declutter your sleep sanctuary so your mind can rest when you’re ready for sleep.
• Keep it cool. The ideal temp for sleep is 65F – 70F (18C – 21C).
• Keep it dark. Your internal clock needs darkness to reset through the night and function optimally.
• Keep it electronic-free. TV’s, iPads and phones impair your rest due to the LED blue light.
• Keep it comfy. Use breathable building and wash linens every 2 weeks.

One of the best ways to prevent tiredness is to schedule enough time for sleep. Seems like a simple idea but you’d be amazed at how many people try to cram 8 hours of sleep in a 6 hour window. WebMD reports that people who allotted 6 hours in bed only slept for 5.7 hours on average. When those same people allotted 10 hours for sleep, they actually slept a whopping 8.5 hours. It takes the average person about 20 minutes to fall asleep, so factor that in when deciding how much time you’ll allot for sleep each night.

And remember to nap when you feel the need. Naps sometimes get a bad rap, but a quick lunchtime snooze can rejuvenate and refresh your body. Learn the art and science of the daytime nap and stay energized for the rest of your day.

Learn to fall asleep faster

If you done everything the experts recommend and you’re still struggling to get a good night’s sleep, it’s time to level up your sleep game. The following list will move you from novice to expert in time for a great night’s sleep tonight!

• Block out the light. Not only is it easier to fall asleep in the dark, there’s a good chance you’ll stay asleep longer too. Think of yourself as a human solar energy panel. When you’re exposed to light, sunlight or artificial light, it boosts alertness and reaction times, elevates your mood and keeps you awake. When the light goes away, melatonin levels naturally rise, energy subsides and sleep begins to commence.
• Curtail the arguing with your partner. Being tired can lead to arguments with your partner, which could lead to more sleepless nights (for both of you). On the other hand, sex can be a healthy way to unwind and de-stress at the end of a long day (for both of you). See the potential for a vicious cycle – or a positive one? If anxiety and stress with your partner is interfering with a good night’s sleep, talk it out. Just not right before bed.
• Check your thyroid. When your thyroid is out of sync, hormones that regulate your moods and energy levels suffer. If you’re overly energetic – or overly tired – it’s time to consult your doctor for a blood test. Falling asleep faster may simply require a chemical rebalancing.
• Tweak your sleep space. When you get ready to go to the gym, you grab your must-have’s for a successful workout: running shoes, playlist and maybe some protein. Falling asleep is the same: you need a comfortable mattress, bedding and pillows. Read through this list of designers who know how to design a bedroom optimized for sleep.
• Review your diet. Sleep and food are lifetime bed partners and adjusting your diet (and alcohol consumption) can dramatically affect how easily you fall asleep. And stay asleep. And just so you’re not surprised, a diet high in saturated fats and carbs can lead to disrupted sleep, while a diet based in leafy greens and whole grains tends to lead to better quality sleep.
• Turn off social media. We’ve been hearing for a long time how harmful electronics are to sleep but it’s not just looking at the screen that’s dangerous. What you’re looking at can be equally disruptive. Study after study shows a strong argument for ditching your virtual friends before you get into bed at night.

It’s easy to think of sleep as a waste of time when there’s so much to do and experience. But being well rested offers a smorgasbord of short-term AND long-term benefits that make it worthwhile. Making sleep a priority in your life means less daytime tiredness, better productivity, more brain power and a healthier body. Sweet, right?

Rest well & wake up ready to go!

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:

• Can CBD oil help you sleep better?
• Trick yourself into becoming a morning person
• Learn how to sleep like an athlete and enjoy a Olympic health boost