If you were to ask random people on the street what the most important component of health was, most would answer either “diet” or “fitness.” While these answers are technically correct, people often miss another equally important component of living a healthy lifestyle: sleep.
On average, adults in the US only get 6.8 hours of sleep. This is less than the recommended 7-9 hours of sleep per night. Obviously, rest isn’t a priority, but it really should be. According to the CDC, short sleepers were more likely to develop chronic diseases, such as coronary heart disease, cancer, diabetes, and depression. Adults are not the only ones missing out on sleep, though. It is reported that over 70% of teens are not getting the recommended 8-10 hours of sleep on school nights. Children and teens who do not meet this amount of rest are at a higher risk for behavioral and learning problems.
Hopefully by now, I’ve convinced you to take your sleep seriously. But, maybe you just absolutely can’t fall asleep at night, no matter how hard you try. Or, maybe you’re in the habit of getting in bed and going to sleep at 1 in the morning. Either way, I’ve got you covered. Keep reading for tips on how to get the best sleep of your life.
Don’t eat three hours before bed
Contrary to popular belief, eating before bed or after a certain time does not make you gain weight. However, your body still needs to be active in order to properly process the food you just ate. This can ruin your sleep and rest. Holistic wellness experts recommend having your last meal at least three hours prior to going to bed. That way, your body has the time to properly digest food without disrupting your sleep cycle. Instead of having a late night snack, try having a cup of chamomile or lavender tea.
Release any tension
I’ll be the first to admit that I am horrible at letting go of things that are bothering me. Thoughts have definitely kept me up at night and prevented me from going to sleep. Most of the time, I’m planning my future or overanalyzing something I said when I was twelve. I’m sure many people are just like me. Those stressful thoughts can manifest itself in physical symptoms, such as insomnia. To kick the sleeplessness, try releasing some of that tension through light stretching, EFT tapping, or foam rolling. Give your body the rest it deserves. You can deal with whatever’s bothering you tomorrow.
Try aromatherapy
Smell is a powerful sense that can help you sleep. Using essential oils such as lavender or vanilla calms your body down, making it easier to fall asleep. When you inhale the scents, molecules of the essential oil make their way to your brain. This allows it to secrete neurotransmitters such as serotonin, which then produces melatonin. Melatonin is vital for a goodnight sleep, as it’s the hormone that makes you tired. To reap the benefits of essential oils, you can diffuse them in an essential oil diffuser or apply them topically. If you apply topically, make sure to use a carrier oil such as coconut or jojoba.
Use blackout curtains or a sleep mask
Even the slightest bit of light can make it tricky to fall asleep. Complete darkness signals to the body’s inner clock that it’s time to fall asleep. Just a tiny bit of light can alter your circadian rhythm, preventing the deep sleep that your body needs in order to recover. Light from your phone contributes to this problem, so try putting your phone away at least an hour before you go to sleep. I know it can be tricky when we practically live our lives on our phones, but trust me, it’ll level up your sleep game.
Try using a sleep mask or black out curtains to limit the amount of light that seeps into your room before and after you fall asleep. Ideally, you want to find an eye mask that allows for the Rapid Eye Movement (REM) stage in your sleep, as it is critical to your body’s ability to fully rest. Sleeping in total darkness can completely change your health.
Go to bed before midnight
So many people I know have told me that they went to sleep “early” the night before. When I ask them what time it was, they reply with “midnight.” If you’re one of those people that considers 12 a.m. an early bedtime, you may want to rethink that. Going to sleep late and having a hard time waking up in the morning has been linked to chronic diseases and mental health issues such as depression.
Experts recommend going to sleep before midnight because it helps regulate our circadian rhythm. If you’re waking up late, you’re missing out on the sun exposure that is critical for our health. In addition, pre midnight sleep has been shown to be the most powerful in repairing our bodies, both physically and mentally. Most adults need between 7 and 9 hours of sleep. If you’re going to bed at midnight and then waking up at 6 a.m. to get ready for school or work, you’re not getting the rest your body desperately needs. Sleep is just as critical for your health as physical activity and eating healthy.
Set your room to a cool temperature
Sleep experts recommend thinking of your bedroom as a cave when you go to bed: quiet, dark, and cool. It’s a no-brainer that you should go to bed in a quiet setting, and we discussed earlier in this post why your room should be dark, but why should it be set to a cooler temperature? Well, setting your room to a cooler temperature actually improves sleep quality by encouraging the production of melatonin, a hormone that makes you feel sleepy. Experts recommend setting your room to be between 60 and 72 degrees Fahrenheit. Sleeping in a room that’s too warm can cause restlessness. While a room that’s too cold doesn’t necessarily have that same effect, it’s important to be comfortable while you rest. Plus, who doesn’t love to get cozy under the blankets?
Rest is absolutely necessary for our body to continue to function. Slow wave sleep allows for the body to best repair itself, both physically and mentally. Life is stressful. Juggling work, school, family, romantic relationships, and any other commitments can take a toll on one’s body. Make strides towards prioritizing sleep. You truly need and deserve rest.
