But much like food and exercise, sleep is crucial for maintaining good health. Your moods and emotions, physical and mental health, attention span and cognitive function all improve when you have a restful sleep.
According to NIH sleep specialist Dr. Marishka Brown, getting a decent night's sleep involves more than simply how long you spend in bed.
She lists three main components of healthy sleep:
- How much sleep you get
- Sleep quality
- A consistent sleep schedule
Let’s break it down.
What is a sleep schedule, and why does it matter?
You've probably heard how important it is to keep a regular sleep schedule.
Do you remember how your mum would prep you for waking up early again at the leg end of your summer school holidays by setting you on a schedule? Surprise, surprise, it still works.
With adulting, though, Sonno understands that it might be challenging to go to bed and wake up at the same time every day. Not to mention when your weekly calendar is constantly changing due to early work calls here, doctor's appointments there, plus the weekends when you can truly sleep in.
According to research, having a regular sleep schedule can improve the quality of your rest. A lower risk of heart disease and a healthier body composition are also linked to a regular sleep schedule. This is because a regular sleep schedule supports the body's natural circadian rhythm.
Establishing a regular sleep schedule, no matter how loose or rigid, encourages higher-quality sleep, which then promotes greater general health. According to the National Heart, Lung, and Blood Institute, people who get enough zzz's tend to learn better, make decisions more easily, feel better emotionally, have better moods, have better immune systems, and perform better than people who don't.
Here are some tips to get you going:
- Find the right bedtime
- Stick to a schedule
- Get your exercise in
- Be careful with caffeine, alcohol, and tobacco before bedtime
- Turn off electronic devices before bed
Does sleep hygiene help sleep quality?
Sleep hygiene AKA a bedtime routine was probably first introduced to you as a youngster.
Parents have used sleep hygiene for years to get their little ones sleepy and ready for bed. From hot showers before you get into your jammies, to sleep stories for you to drift off to, sleep hygiene isn’t new. Though, most of us have forgotten that it’s important for adults too.
Research has shown that developing healthy sleep hygiene routines is essential to staying healthy. Healthy behaviours become virtually natural after building lasting and beneficial routines, resulting in a continuous cycle of reinforcement.
Sleep hygiene, in its simplest form, refers to a set of good sleep behaviours that can help you get to sleep faster and remain asleep longer.
Here are some suggestions to get you started:
- Take a warm shower or bath. The water is calming in the moment, but the subsequent dip in body temperature as you cool down may also make you feel drowsy.
- To relieve tension from your muscles, do these simple stretches.
- Spend some time in meditation to help your body and mind relax.
- While concentrating on your breathing, try listening to some calming music.
- Spend some time reading a book, but avoid using any electronic reading equipment.
- Put on a diffuser with your favourite sleepy-time essential oils.
Does your bedding affect sleep quality?
Nine out of ten Americans, according to a National Sleep Foundation (NSF) survey, believe that a supportive mattress, comfortable pillow, and plush bed sheets is essential for genuinely peaceful sleep.
The bedding we select has a significant impact on how well we sleep and how cosy we can get at night. Sonno’s breathable, silky eucalyptus sheets lulls you into a deep sleep. Premium bedding helps you sleep better at night to guarantee that you awaken feeling renewed, invigorated, and prepared to tackle the day ahead.
With the array of colour options your mind may go back to the old wives tale claiming that darker colours equal a sweatier night’s sleep. We’re here to tell you that it is indeed, just an old wives tale. Don’t let it restrict you from reaching out to the darker more royal colours!
Many fabrics today, particularly those used for beds, are frequently produced from synthetic materials. Additionally, they are frequently treated with corrosive substances or compounds that can seep into your skin and irritate it or even trigger allergic reactions. You want to make sure that the surface where you lie is comfortable and safe, considering you spend one-third of your life there.
When they convert to certified fabrics, such as 100% TENCEL™ Lyocell fibre, which ensures a certain level of quality and safety, those with sensitive skin or eczema in particular, frequently experience improvements.
Sonno’s bed sheets are soft and smooth to the touch, natural and eco-friendly, and strong and long-lasting to help you sleep better.
Get started on your journey to better quality sleep with Sonno today.