Did you know? Sleep isn’t just rejuvenating; it’s good for your health, too. A good night’s sleep has dramatically positive effects on your mind and body. Here are just a few:
● Sleep boosts your immune system by allowing your immune cells and proteins the opportunity to repair and recharge.
● Regular sleep protects your heart from problems like high blood pressure, heart attacks, and more.
● Sleep gives your mind and body time to refresh, leaving you in a better mood when you wake.
● Sleep contributes to improved cognitive function, reaction time, and concentration.
● Sleep gives your brain the opportunity to process and consolidate the information you learned during the day, improving your memory.
It’s clear that sleep is extremely important. Unfortunately, good sleep can feel hard to come by.
If you’re looking to improve your sleeping habits and sleep better and longer, we’re here to help. Read on for 3 foolproof ways to get the best sleep of your life.
Get a Weighted Blanket
Have you ever swaddled an upset baby? No matter what, a tightly wrapped blanket will instantly impart babies with a feeling of calm and serenity. They instantly feel protected, secure, and relaxed.
Turns out, grown adults aren’t that different. We are also instantly calmed by firm and steady pressure. The widespread use of this practice as a method to calm and relax is known as Deep Pressure Therapy, or DPT.
DPT is a type of therapy that uses pressure to trigger the body’s parasympathetic nervous system. This is a part of your autonomic nervous system that enables you to regain feelings of calm and relaxation after a particularly stressful situation. It regulates your heart rate and blood pressure. When it comes to sleep, DPT is an invaluable tool.
While DPT was once available only through sensory therapies, you can now achieve the same response at home with a weighted blanket. Weighted blankets like the Layla weighted blanket use glass beads to create pressure and deliver Deep Pressure Therapy. They are known to help you fall asleep more quickly, stay asleep, and achieve rejuvenating REM sleep. Weighted blankets are especially helpful to those with anxiety and ADHD.
Create a Sleep Routine
If you deal with sleeplessness or have difficulty getting good sleep, you’ve probably developed an extremely irregular sleep routine. That may involve sleeping only a few hours one night and more than 10 hours the next, taking long naps during the day, or sleeping and waking at varying times throughout the week.
Though it may seem like a good idea to get sleep in whenever possible, your irregular sleep pattern may also be a significant contributor to your sleeplessness. That’s because our bodies operate based on an internal 24-hour cycle known as the circadian rhythm. This controls when we’re tired and when we’re awake. When you sleep in irregular patterns, your circadian rhythm gets completely thrown off, and that cycle simply continues.
Rather than using a take what you can get approach when it comes to sleep, try establishing a sleep routine that focuses on consistency. Develop a schedule that allows you to get to sleep at the same time every night and only varies by an hour maximum between your weekdays and weekends. The Sleep Doctor even provides a sleep calculator designed to help you find your ideal bedtime.
Though you may miss sleeping in on your day off, you’ll find that when you’re consistent in your sleep schedule, you’re much more recharged each and every day of the week.
Install Blackout Curtains
Speaking of your circadian rhythm, it can be disrupted by external factors, too. If you live in a downtown area or heavily lit community, you may find that a lot of light comes in through your windows at night. Too much light can really disrupt your circadian rhythm.
If you find your bedroom to be bright even with the blinds closed, consider installing blackout curtains over your windows. These are heavy, opaque curtains that prevent light from bleeding through into your bedroom. You can even get blackout curtains on a budget—Wayfair, for instance, offers a great deal on them. It’s best to install them in addition to your normal blinds, so that you can still have privacy during the day without total darkness.
Getting enough sleep is more important than many of us realize. Try out one or all of the above tips to get the best sleep of your life!