Developing a calming bedtime routine signals to your body that it's time to wind down. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing. Avoid stimulating activities, like screens, at least an hour before bedtime so your body can naturally produce melatonin, the sleep hormone, to help you fall asleep. You’ll also want to make sure your sleep environment is comfortable, supportive and breathable like with our enhanced memory foam mattresses.
Regular physical activity can contribute to better sleep, so try to incorporate exercise into your daily routine. Even a short walk during the day can make a significant difference. According to Johns Hopkins, “People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.” However, we suggest avoiding vigorous exercise 1-2 hours before bedtime, as it may have the opposite effect, because endorphins tend to keep people awake.
What you eat and drink can impact your sleep. Limit caffeine, alcohol intake and heavy meals, especially in the hours leading up to bedtime. These can lead to middle of the night bathroom trips or affect your digestion, which can mess with your overall sleep quality. Opt for a light, balanced dinner, and consider having a small, healthy snack if you're hungry before bed.
Life changes often come with increased stress and anxiety. Practice stress-reducing techniques such as meditation, mindfulness or yoga to help calm your mind before bedtime. Journaling can also be an effective way to unload your thoughts and worries. Incorporating these practices into your bedtime ritual will have you spending less time lying awake and worrying and more time getting into your REM cycle.
Adjusting to a new routine takes time and it's okay to experience disruptions in your sleep patterns during periods of change. When you practice good sleep hygiene you’ll be able to tackle the challenges that come with those life changes during the day. Be patient with yourself and understand that it may take a little while for your body to adapt!
