How can I sleep better?
There’s nothing like a solid night of sleep to help you feel energized, alert, and ready to tackle whatever the new day brings! However, in our effort to maximize productivity during our waking hours, we often sacrifice and overlook the benefits that a good night of sleep has in our daily routine. Want to sleep better? Here are some sure-fire tips to get you some higher quality Z’s…
Your food and drinks need an earlier bedtime than you.
If you plan on heading to bed at 10pm for instance, you’ll want to not eat anything after 7pm or so. This way, your food is well on its way to being digested1, and you are less likely to get an upset stomach, which could keep you awake, or worse… in the bathroom instead of your bedroom! The same goes for the things you drink. You obviously want to avoid caffeine prior to bedtime, but did you know it takes 4-6 hours for the effects of caffeine to wear off?2 You’ll want to reconsider that after-dinner iced mocha treat for sure.
You’re going to need to be slightly more disciplined.
We all love tech. I’m willing to bet you’re reading this on your mobile device right now! Here’s the thing – that bright screen in your face is not doing you any favors to calm your senses before sleep. Many studies have been done linking the blue light from personal electronic devices with sleep hindrance and a feeling of grogginess in the morning.3 Lose the screens from your nightly routine. Yes, that means no television, computers, tablets, or phones for at least two hours before bedtime. It’s going to be difficult, but try reading an actual book or magazine instead! Your eyes and brain will thank you, and you’ll sleep that much better.
Ahhhh… new sheets!
One of life’s simple joys is snuggling under freshly-laundered sheets and blankets. The softness and scent can do wonders to put you in the sleeping mood! But that feeling fades quickly within a couple short days. Even if you shower every night, our skin and hair’s natural oils make our sheets and pillowcases feel dingy before we even know it. To maintain the cleanest and most relaxing environment for sleep, you’ll want to make sure you’re changing your bedding every week.4 This will greatly reduce dust and allergens from your bedroom as well, allowing you to breathe easier. If you can’t bring yourself to change your bedding that often (or just don’t have the energy for that extra laundry), add the FilterQueen Defender portable room air cleaner to your bedroom and enjoy a significant reduction in airborne pollutants, allergens, and dust! It is recognized by the FDA as a Class II Medical Device, and filters 99.99% of airborne pollutants down to 0.1 micron in size.1https://www.mayoclinic.org/digestive-system/expert-answers/faq-20058340