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The Sleep Paradox
Have you ever told yourself, “Tonight, I’ll get to bed early and crush it tomorrow!”…only to find yourself scrolling away at your phone at 2:00 a.m. in the morning? #storyofmylife (Check out my sleeping tips below to find out what to do with your phone at night).
The truth is that we’ve all been guilty of staying up past our bedtime. At one point or another, we’ve stayed up late trying to cram for a test or finish a last-minute project. We’ve told ourselves that we’re being more productive by working into the wee hours of the morning. Ironically, research reveals that we end up being less effective during the day when we don’t sleep enough the night before.
“Your brain is actually very active during sleep doing important things — it’s not just resting. And if you don’t get sleep you don’t function on a number of levels the way you should.”
– Carl W. Bazil, MD, PhD, the Caitlin Tynan Doyle Professor of Neurology at Columbia University Medical Center
One of my favorite sleeping tips is simply to get more of it!
Unfortunately, many of us are sleep-deprived. According to a poll conducted by the National Sleep Foundation, more than half of adults choose to sleep an average of an hour less than the amount they know will refresh them.
Sometimes it seems like there just aren’t enough hours in the day to get #allthethings done. Sleep is often the first thing to get sacrificed in the name of “productivity,” followed by working while eating and skipping meals altogether.
Why We Need Sleep
Sleep is a vital part of your routine. It’s just as important as a healthy diet and adequate exercise. Most of us need 7-8 hours of restful sleep each night. Getting enough sleep not only affects your body, but your mind as well.
When you sleep, your body and mind get time to heal. Adequate sleep can help reduce anxiety and alleviate depression. Not only is sleep beneficial to mental health, but it is restorative, therapeutic, and necessary.
Sleeping is similar to charging a phone or laptop. We charge our devices overnight to make sure they have their fullest energy to get through the next day. So why wouldn’t you prioritize your own self-care by “charging” overnight?
Here’s something else to consider: getting enough restful sleep may make you happier. According to psychologist Norbert Schwarz, getting enough sleep can have a bigger impact on our life than making more money.
“Making $60,000 more in annual income has less of an effect on your daily happiness than getting one extra hour of sleep a night.”
– Norbert Schwartz
Think about that the next time you’re considering sacrificing your sleep for work-related projects!
Burning the midnight oil just isn’t worth it, no matter the potential promotion or pay raise. (I think jobs are yucky anyway). You can gain a lot more by putting your self-care first.
Check out my sleeping tips below to get restful sleep. #bestnightever
Sleeping Tips
If you’re not getting a full 7-8 hours of uninterrupted sleep each night, you may benefit from some adjustments to your sleep routine.
Here’s are some sleeping tips to help you form a better sleep routine to get more restful sleep.
Please note: if you suffer from frequent insomnia, sleep apnea (i.e., you stop breathing for short periods of time while sleeping), wake up gasping, have restless legs, or experience excessive daytime sleepiness, make an appointment with your doctor or healthcare professional. These symptoms may reflect underlying medical problems and may require treatment.
1. Set a regular bedtime and wake up time.
Going to bed at the same time each night is one of those sleeping tips that give the hashtag #boringselfcare its name. However, setting a regular bedtime and wake-up time can help create consistency and train your brain and body to fall asleep when it needs to.
This can be easily done with an alarm. Yes, you can set an alarm for bedtime, too, not just for waking up! And if you’re worried you’ll hit the snooze button in the morning, set multiple alarms, place your alarm clock across the room, or have a friend/partner call or text you to make sure you’re sticking to your schedule.
Set a goal and work towards your target time over a seven-day period by going to bed earlier and/or waking up earlier each day. For example, if you want to start waking up at 6:00 a.m., but you usually don’t wake up until 8:00 a.m., start by setting an alarm for 7:45 a.m the first day, then 7:30 a.m. the second day, then 7:15 a.m. the third day, etc.
We’re not saying you have to wake up at 6:00 a.m. every day. Although if that’s your goal, by all means, work towards it!
2. Remove stimulants at least 30 minutes before your desired bedtime.
This sleeping tip starts before bedtime. Removing stimulants can range from cutting out late night drinks and snacks such as sugar, caffeine, or alcohol, to viewing screens such as TV’s, computer monitors and cell phones. Caffeine has a half-life of six hours, so if you’re sensitive to caffeine, cut off the coffee, tea, and sodas after 2:00 p.m.
Computers and phones can be stimulating too. Research shows that the blue light emitted from electronic devices has a stimulating effect on the brain. Those emails can wait until tomorrow. Put your phone and/or computer away and give your body (and brain) time to wind down.
If you really can’t resist the urge to use electronic devices, put them on airplane mode after a certain time, set them across the room, or put them in another room altogether. Your brain and body will thank you!
3. Create a comfortable environment.
Ideally, try to provide an area that is quiet, dark, climate-controlled, free from noise or distractions, and most of all, comfortable. Each person has different preferences. Some people may favor sleeping with four sheets on them. Others may like to have no sheets or sleep with just one sock on. Maybe you need to sleep with ear plugs, an eye mask, and nasal strips to make it through the night. Or perhaps a weighted blanket or a feather top mattress pad is all you need to be comfy.
It’s also important to have the right foundation. That means that your mattress should be comfy yet supportive. If it feels like you’re sleeping on a rock, your mattress is probably too firm. And if you’re sinking straight down to your bedframe, your mattress is probably too soft. Spend some time shopping for a mattress that suits your body type and sleeping style. If you can’t afford a new mattress, invest in a mattress topper to improve your current mattress.
Whatever your sleeping style, find out what makes you comfortable and try to provide that comfort for yourself every night. You owe it to yourself to get a good night’s sleep!
4. Save your bed for sleep.
While it may be tempting to send out that memo from bed, resist the urge to use your bedroom for activities other than intimacy or sleep. Yes, I know, there’s nothing better than watching Netflix under the covers, but your brain has a muscle memory that’s hard to beat. If you do activities in bed, your brain will associate your bed with being awake instead of being asleep! If you save your bed for sleep, it will associate it with bedtime and therefore make it easier to fall asleep at night.
Also, while it might be fun to snuggle up with Fido, having animals in bed can make it harder to get a restful night’s sleep.
5. Don’t overthink it.
Avoid negative thoughts at bedtime. The shortcut to restlessness is allowing thoughts such as, “I know I won’t fall asleep tonight,” to cloud your mind when you lay down. This also applies to negative thoughts on past events. Reflecting on negative thoughts will only stress you out and increase your chances of a poor night’s sleep.
Instead, think of things you are thankful for from your day. Just like counting sheep, counting out a “thankful list” every night can ease your mind.
If a little bit of white noise doesn’t bother you, try falling asleep to a peaceful song or nature sounds. And if you really have too much anxiety to sleep, or just can’t stop thinking about all of the things you have to do the next day, keep a notepad by your bed, write everything down, and then let it go.
Rest in peace!
My Top Sleeping Picks
I’ve turned sleeping into an art form. As I’ve mentioned before, one of my favorite sleeping tips is simply getting more sleep. Check out some of my favorite sleeping products below.
Cozy Socks
Vintage Style Winter Warm Thick Knit Wool Cozy Crew Socks
Whether you sleep with both socks on or just one like my brother does, fuzzy socks can keep you cozy all year round. I like everything from microfiber to cotton. But nothing beats the warm embrace of wool on cold toes!
Check out these Vintage Style Winter Warm Thick Knit Wool Cozy Crew Socks from Loritta. They’re available in a variety of colors and styles. So, men, there’s something for you, too!
Ear Plugs
Quiet Contour Ear Plugs
I swear by ear plugs. In fact, I can’t sleep without them! Ear plugs are a godsend if you’re a light sleeper or have kids, pets, a snoring partner, or loud neighbors.
While ear plugs are available in a variety of shapes, sizes, and materials, I recommend contoured foam ear plugs like Flents Quiet Contour Ear Plugs. Contoured foam molds to the shape of your ear canal for a perfect fit each and every time. They’re comfy and relatively inexpensive, so you can dispose of them after a few uses if there’s any wax buildup.
Eye Mask
Natural Silk Eye Mask
Eye masks are great if you’re sensitive to the early morning light or have a partner who stays up late reading in bed. I recommend a silk eye mask with an adjustable strap, like this Natural Silk Sleep Mask from Alaska Bear. It’s available in a variety of prints and colors, so you’re bound to find an eye mask that suits your style.
Nasal Strips
Nasal Strips
If you snore or feel congested, nasal strips can open up your nasal passages to help you breathe better. We’ll admit that nasal strips aren’t pretty, but you can’t put a price on breathing right. Plus, clear ones like these Breathe Right Nasal Strips don’t look too bad. You’ll be sleeping like a baby anyway, so who cares what you look like, right?
Besides, I sleep with ear plugs, an eye mask, and nasal strips, and no one has complained.
Pillow
If you work on the computer a lot as I do, having a good pillow is a must. Trust us, your neck will thank you in the morning! Pillow preferences can vary by body type and sleeping style. If you’re looking for a basic starter pillow or just need anything other than your ten-year-old alternative down fill, I recommend the My Pillow.
The patented interlocking fill of the My Pillow conforms to the shape you need and stays in that formation all night long. If you’re a side sleeper like I am, I recommend the firm fill for extra support.
Conclusion
Restful sleep is just the beginning. Forming good sleep habits takes time and commitment. Setting goals can help you make progress. Goals and milestones aren’t just helpful in your day-to-day activities, they can be just as helpful when you’re not active too!
There are a variety of sleeping aids that can help you sleep better. Don’t be afraid to try new things to find out what works best for you. Even getting a few more extra minutes of quality sleep each night can make a huge difference in your productivity the next day.
Remember:
- Sleep is supposed to be restful, not stressful. Don’t force yourself to try and sleep. Let sleep happen naturally.
- Wind yourself down when it’s close to your intended sleep time. If you’re bored, try low-level activities before bed, such as reading (not on the computer screen! Believe it or not, they still make books out of paper) or doing a crossword until you feel sleepy.
- Don’t let others sleep shame you. Sometimes getting enough sleep means going to bed earlier than others. But remember, self-care comes first! Your body and health take priority over other people’s opinions.
We hope these sleeping tips will help you get a good night’s sleep. Now go get some shut-eye!
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