We get it, life is busy. but here’s something you should know: sleep used to be considered one of the three pillars of health and wellness, along with diet and exercise. Today, though, research points to sleep being the foundation to living a better life. Here, we look at what to focus on in order to get the rest you need.
Block out noise
You may not recall the racket caused by the midnight rubbish pickup, but your body probably does. Even if you don’t wake up, noise can disrupt your slumber and cause restlessness, increased heart rate and blood pressure, and changes in breathing patterns. These interruptions can lead to fragmented sleep, which makes it harder to reach the deeper, more restorative stages. Earplugs are a great way to avoid disturbances. They mold to the shape of your ear canal, filtering out noise almost completely. Another idea: Consider buying a fabric headboard or a plush rug to help minimise noises.
Sniff n Wiff
Creating a bedtime ritual that includes diffusing (a process of dispersing) essential oils 30 minutes before hitting the sack is a simple and effective way to cue the body to rest. Not only are there certain scents that encourage drowsiness, but the very act of setting up a routine helps signal to your brain that it’s time to start shutting off. Panton suggests this blend for ultimate rest: seven drops of lavender, four drops of frankincense, four drops of cedarwood, and two drops of bergamot.
Stay chilled
Body temperature regularly fluctuates throughout the day—it’s usually at its highest in the afternoon and lowest in the early a.m. So if your room is hot, your body will work all night to cool down—and if you’re sweating, you’re more likely to wake up. The sweet spot: 65 degrees, according to the National Sleep Foundation. Using a thermostat can help you keep the temperature just right.
Fresh air
Room stuffiness can hike nasal congestion and hinder your ability to breathe while you doze. Per a study in the journal Indoor Air, people who kept their window open overnight felt more alert the next morning than they did when it had been kept closed. If you live in a city and opening your window exposes you to noise, crack it open for 15 minutes during the day instead. No windows? No problem. Invest in a plant like a peace lily, which naturally purifies air.
Ambient lighting
Not only does light send “stay awake” alerts to the brain, it also has an effect on circadian rhythm, which controls your body’s natural sleep-wake cycle. Brightness also stops the production of melatonin (the tired hormone), suppressing your sleep signal. While you likely kill the lights before you get in bed, you actually need to dim them much sooner. Switch from overhead lights to lamps around dinnertime to help your body wind down.
Chocs away
Whether it’s ice cream, brownies, cookies, or your favourite bar—all cocoa contains caffeine. Which means your nightly choc habit could be costing you precious z’s. If you want to indulge your sweet tooth, consider yogurt (high in muscle-relaxing magnesium) topped with fresh cherries (which contain melatonin).
Pass on the booze
Alcohol is a double-edged sword. Yes, that nightcap might initially help you doze off, but don’t be fooled—it reduces sleep quality. That’s because while booze is linked to increasing certain sleepy feelings, it also causes you to wake up repeatedly, interfering with restorative sleep. Instead of pouring yourself a glass right before you hit the hay, take your last sips two hours earlier.
Put down your phone
In theory, a feature like Apple’s Night Shift is supposed to help reduce the impact of melatonin suppression (a.k.a. that wired feeling you get from staring at your phone) by enabling users to make screen light “more warm.” However, a study in the journal Lighting Research & Technology showed that changing screen colour alone does not completely eliminate the impact on melatonin levels. Unfortunately, scrolling yourself to sleep is a bad idea no matter how you look at it. Just as with alcohol, it’s suggested that you try to avoid staring at any screen one to two hours before bedtime.
Mindful brushing
Peppermint toothpaste and mouthwash might help bad breath in the morning, but it should be avoided at night. Minty flavours keep us alert. Instead, opt for something milder, such as some of the herb-flavoured toothpastes that are on the market that will make you feel clean and calm.