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Change Your Sleep Habits, Change Your Life
— by Tempur-Pedic + Health on Jan 22, 2020
This content was paid for by Tempur-Pedic® and produced by The Foundry @ Meredith Corp. Health.com editorial staff was not involved in its creation or production.
There’s no better time than the present to reset your well-being, starting with your sleep habits.
If some of your New Year’s resolutions didn’t stick, it might be a good time to reframe the way you think about them. This may be the year that you reset your focus and concentrate on your overall well-being, starting by asking yourself what you can do right now (you know, think big, start small.)
As it turns out, altering your sleep routine is a great place to begin. Being healthy and being well-rested go hand in hand. And what’s a simpler way to kick-start a healthy year than a good night’s sleep? Here are 5 simple tips to get you on your way.
Set a consistent bedtime routine
Establishing a regular bedtime and wake-up routine — and sticking to it — is the key to healthy sleep. And when we say sticking to it, we mean setting your alarm clock for the same time every day, including on weekends. (Sorry!) To help keep you on track, consider incorporating a device that will not only help you identify your sleep patterns, but also offer advice on how to maximize your slumber. Pro tip: Be ambitious, but realistic. Choose times you think you can actually stick to and adjust until you find a routine that works.
Invest in the right mattress
Buying a good, comfortable mattress is truly an investment in yourself. A quality mattress has a life expectancy of about nine or ten years. If you’re wondering whether you’re due for a new one, the answer is (probably) yes. So what should you be looking for?
Selecting a mattress is purely a personal decision. Finding one that offers the right level of firmness, comfort and support for you, whatever that may be, is key. While there is no one-size-fits-all approach, mattresses that relieve your pressure points for restorative rest, and are engineered to make sure you get life-changing sleep, are always a good choice. Consider a Tempur-Pedic® mattress from the TEMPUR-ADAPT® Collection, for instance. They feature one-of-a-kind TEMPUR-Material™, that, unlike memory foam, continuously responds to your shape, temperature and weight, giving you support like no other. Goodbye groggy mornings, hello new, well-rested self.
Try relaxing nighttime rituals
As hard as you might try to ignore it, we’ve all heard this one: Using your phone right before bed can have a negative impact on your sleep. Reading work emails late at night can increase stress levels (we’ve been there), and the bright blue light your device emits throws off your body’s internal clock. So, what to do? Try cutting off screen time a half hour to an hour before your head hits the pillow — this can increase the amount and quality of sleep you get — and replace it with other nighttime rituals that will help you relax. Read, take a bath to unwind, maybe even work meditation into your routine to prepare your body (and mind) for a night of restorative sleep.
Turn your bedroom into a sleep sanctuary
Don’t fret, we’re not saying you need to cover every surface of your bedroom in candles (though it couldn’t hurt) but creating a soothing and sleep-friendly environment is key to getting decent shut-eye. Start by removing any objects you might trip over while getting into bed (like that foot-high stack of books you swear you’re going to start reading any day now). Next, invest in an aromatherapy spray or an essential oil diffuser (bergamot and chamomile are favorites) to keep on your nightstand. Lastly, avoid having to kick your pajama bottoms off in the middle of the night by keeping a cool bedroom — between 60 and 67 degrees is recommended. One way to guarantee the temperature stays comfortably pleasant is by selecting a mattress specifically designed to help you sleep cool all night long. Choosing a bed from Tempur-Pedic’s new breeze° mattress line, made with cutting-edge material to provide refreshing slumber and cool-to-touch comfort may be the right option for you.
Exercise — but not right before bed
Regular exercise, even as little as 10 minutes of cycling or walking a day, can increase sleep duration and improve quality of rest. Doing burpees before you’ve had your morning coffee isn’t for everyone — but if you are going to exercise at night, avoid doing it within two to three hours of bedtime. An increase in your heart rate may cause you to feel restless and have trouble winding down. Instead, opt for hitting the gym on your way home from work.
While your friends have already given up on their resolutions, feel good knowing that you’re on your way to being the very best version of yourself — one restful night’s sleep at a time.