Everyone knows that a good night of sleep is essential to feeling your best the next day. Despite this, a whopping one third of Americans don't get the proper amount of sleep they need every night. Are you one of them? Here are four tips for revamping your sleep routine to ensure that you are maximizing the day ahead.
Say no to gadgets
Let’s be honest: we all love getting in bed after a long day and watching reruns of our favorite sitcoms on Netflix. But while this may feel comforting, it is actually hurting our ability to sleep. A growing body of scientific research has shown that the light emitted from tablet and laptop screens keeps your brain from producing melatonin, which is a hormone that controls the rhythm of your sleep/wake cycle. So keep your bedroom a screen-free zone, and crack open a book instead of your laptop.
Drink tea instead alcohol
While it may feel good to decompress with a couple of drinks at the end of the day, this habit directly harms your body's ability to restore itself during sleep. This is because alcohol gets metabolized while you sleep, and the ensuing spike in sugar is often enough to wake you up and make it difficult to fall back asleep. Furthermore, alcohol reduces the amount of time your body spends in REM sleep, which is when your body restores itself. Instead of unwinding with a beer or a glass of wine, try sipping a soothing cup of chamomile tea instead. You body will thank you in the middle of the night, when you’re slipping further into REM sleep instead of popping up in bed with a headache.
Don't spend too much time in bed
While it may feel good to spend an hour relaxing in bed before you fall asleep, this is, strangely enough, a bad habit. This is because you want your brain to associate your bed with sleep, not with reading or watching TV—and definitely not with work. Try winding down outside of your bedroom and get into bed only when you're ready to turn the lights out for the night.
Get a new mattress
Perhaps the single most important factor when it comes to getting a good night of sleep is the mattress you are sleeping on. Companies like Molecule have developed new technologies—such as Molecule’s signature patent pending air-flow system—that make your mattress an active part of a healthy sleep routine, not an afterthought that just happens to support your body. Jumpstart your new bedtime routine with a new mattress, and the world will feel like your oyster the next day.