Have you thought about your 2019 New Year’s Resolutions already? Do you have any? I have a resolution that, if done properly, can improve every aspect of your life. You’ll work harder, train better, learn faster and feel happier? What if I were to tell you that you’ve already started -- and could do it from the comfort of your own bed? Too good to be true right? Wrong.
It’s all about getting a great night’s sleep. There’s nothing more important to your overall health and well-being.
Improving your sleep means improving your overall quality of life. To get the best night’s sleep of your life, it’s important to go to the basics. Try these 5 sleep tips, and we’ll have you singing Wham’s Wake Me Up Before You Go-Go, every morning.
Stick to a schedule
Keeping a consistent sleep schedule through the week is one of the more obvious, but crucial, rules for creating healthy sleep habits. The human brain will pick up on these patterns pretty quickly and send the body signals of when to be tired and when to be awake. Consistency on the weekends is key to mastering this habit, so don’t trade in today’s productivity for last night’s activities.
2. No more screens
Lights emitted by electronic devices - TVs, laptops, iPads, and e-readers - contain blue light. These can be a nuisance when it comes to getting some quality shut-eye. Harvard Health explains that blue light greatly “suppress(es) the secretion of melatonin”. Melatonin is a hormone that helps control our sleep cycles. A good rule of thumb: Ensure all of your screens are turned off and out of sight an hour before bedtime.
3. Your room, your temple
Your room should be your place for rest and relaxation. Sleeping at a cooler, more comfortable temperature helps you enter a deeper state of sleep. If your room’s temperature is too hot or too cold, this can cause restlessness. According to Sleep.org, the optimal sleeping temperature is between 15-19 degrees Celsius. This is obviously up to personal preference, but just something to keep in mind.
Your bedroom should also be free from any harsh lighting. Light has a huge influence on our brain activity, so choosing the right lighting during the evening can help put you to sleep.
4. Sweat more, sleep more.
People who exercise for 150 mins a week sleep better at night and feel more awake during the day according to The National Sleep Foundation. Don’t worry about checking out those elite bodybuilder workout routines, a simple 30-minute walk, jog or bike ride will do the trick. If you haven’t gotten your workout in for the day and it's almost time to hit the hay, squeeze in some night time stretches.
5. Get a comfortable mattress and pillows.
Do you remember the last time you replaced your mattress? Chances are, you probably haven’t in a long time. The average lifespan of a mattress is 8-10 years for a good quality mattress. It’s important to find a mattress that’s both comfortable and supportive and will last for years to come. Having comfortable pillows and bedsheets that will help with cooling can help complete the package.
*Cue The Endy product line*
The Endy Mattress provides the perfect balance of comfort and support. With its three-layer foam structure, you’ll be sleeping soundly through any Canadian season. Our fully customizable Endy Pillow is free of allergens and uses shredded bamboo charcoal memory foam for ultimate comfort. Last, but not least, using The Endy Sheets means using cotton tech that’s durable, silky-smooth and of course, helps with cooling as you sleep. Now that’s a complete package!