Sleep is the best medicine for your body and mind. Getting the recommended 7-8 hours per night keeps us healthy and balanced and improves our overall quality of life.
When you’re asleep, your body restores itself – which is why next to eating well and exercising, getting enough sleep is the most important thing you can do for your health. But how can you best prepare yourself for a restful night? Meditating and reading a book before bedtime can help, but here are a few more surprising behaviours that signal to body and mind that you’re ready to get some shuteye…
Here are some examples:
1. Create a bedtime ritual. It doesn’t have to be complicated, as long as you do it every night and start to associate it with sleep. A good night’s sleep starts with a moment of calm so set aside time to relax. Try lighting a scented candle in your bedroom just before you get into bed. The small flame is a visual cue that it’s time to relax, while the comforting fragrance will also have a calming influence on you.
2. Keep cool and get a breath of fresh air. Studies show that the optimal temperature for sleeping is around 18.5 degrees1, so keeping your bedroom cool is a must. Ventilation is also beneficial – the new air circulating throughout the room promotes a deeper sleep, so whenever possible, try to sleep with the window slightly ajar.
3. Make your bed comfortable. Did you know that over eight to ten years you’ll spend more than 26,000 hours sleeping in your bed! You can enhance the comfort of your bed with a simple Sleep Pad that fits on top of your main mattress. Nikken’s Naturest® KenkoPad® is designed to provide a very gentle relaxing massage-effect while sleeping, enhancing your overall sleep environment.
4. Enjoy physical activity. This will allow you to fall asleep faster and enjoy a deeper sleep. Physical activityimproves sleepquality and increases sleepduration2. Exercise may also bolster sleep in other ways, because it reduces stress and tires you out. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours.
5. Keep in sync with your body’s natural sleep-wake cycle. This is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
6. Wind down and clear your head. Lie down in bed, close your eyes and practice breathing exercises. Inhale through your nose and exhale as much as possible through your mouth. Repeat a few times. Make sure you put all electronic devices away. Using them before sleeping will only wire up your brain3.
Get a good night’s sleep, relax your body and mind and enjoy an Active Wellness lifestyle!
14th October 2019