The Beautiful Art Of Securing A Great Night Sleep

As Matthew Walker so eloquently articulated in his book, Why We Sleep, securing fantastic sleep is not only a luxury, but a deep human need. Too many of us find ourselves forgoing this most valuable of human experiences because, well, we have so much to do in the waking world. Additionally, it’s not uncommon for high-stress jobs to come with the status of doing without sleep, as if that were a virtue.

It is quite unsettling to realize just how often military personnel and medical staff, especially in current times, are going without sleep. These are some of the most vital workers we have to keep our society upright and healthy, and while pointing this out does nothing to change norms, it’s worth considering the thought.

But unless you are deeply involved with one of these career paths, finding a means to increase your sleep quality and length is possible for most. It can feel like losing out on the hours allotted to you when deigning to increase your sleep schedule, but the irony here is that better sleep actually improves the content of your day, helping the hours feel longer and more substantial.

Sleeping well is not like lubricating a machine for better use. It’s equal part craft and art. For this reason, we have collected some of the best efforts you can undertake in order to enjoy the best night sleep possible:

Regular Scheduling

It’s very important to head to bed on a regular schedule if that is appropriate and possible for you. Our circadian rhythm is of course tied to the movement of the sun and thus how we perceive day and night, but we can train ourselves to wake up or sleep at any time provided we keep it regular. Inconsistent bedtimes become the easiest first faultline in good sleep, which ultimately translates to restless and unhappy nights.

Additionally, doing what you can to give yourself at least seven to eight hours of rest is important. This is not always feasible, but it could be that you make sacrifices here. For instance, forgoing that extra half an hour of television each night might help you settle into bed more easily and thus wake up feeling refreshed. Suggesting this can seem somewhat authoritarian, but like any discipline, sooner rather than later you start feeling the thorough effects on your psyche and general wellbeing and know that your effort has been worth it. 

If struggling to sleep well, regularity should be where you start.

A Great Mattress

The best mattresses come from the best mattress stores, and finding something that truly works for you and your budget can be important. Size and quality are the two most important elements to inspect, trying new items in-store where you can. However, additional luxuries, such as memory foam mattresses, coupled with corresponding pillows, can be a fantastic investment in your sleep health.

Remember, a bad mattress will affect your health sooner or later. While old mattresses can be traps for dust and other nasties, and coiled springs can hurt your posture, a good new mattress allows you to put away those sleep hours with calm and contentment, and it can also help to give you that dream bedspread aesthetic you have hoped for.

Sleep Hygiene

Sleep hygiene is also important to get right. While sleep hygiene as a term denotes the range of different behaviors that exist to get a good night’s sleep, that’s basically the full content of this post. So, alternatively, we’d recommend that you care for your sleep hygiene with actual hygiene. It has a real effect.

Ensuring that you head to bed with your face washed, and moisturized, your teeth and hair brushed (preferably with different tools), cocoa butter where you need it, an air filter in the room improving the air quality, clean sheets or a clean towel over your pillow should you suffer from skin issues will all have an affect. We needn’t have to patronize you with why. Heading straight from a deep clean into bed somehow gives us much comfort and a real sense of lightness and dissolved stress from the day. That’s important. However, there is also a hidden benefit.

Shower Power

As evidenced by the previously mentioned Matthew Walker, taking a shower or bath with warm water before bed can help you get to sleep. This is because when night comes, our bodies are primed to relax in the cooler temperature and to do so to conserve energies in an attempt to keep heat.

But surely heading for a warm shower or bath before bedtime will heat you up and act in the opposite context to this? Well, not quite. When we leave our bathtub or shower unit, there’s actually a massive heat loss that takes place. This, in effect, reduces our body temperature by a number of degrees. To that extent, we are simulating a cooler environment more profoundly even if it’s still warm outside in the midst of summer. This is a great place to start if you’re suffering from insomnia, although of course it should not be considered a cure-all.

Personal Indulgences

Don’t forget to enjoy some personal indulgences from time to time. We all have our preferences of how we enjoy getting to sleep. Universal among us is the nice feeling of a cold pillow when we flip it over, but at the same time, if you find it hard to sleep well with your partner in the bed due to them snoring, investing in memory foam earplugs just for you is important. Some couples even prefer having their own beds in which they can relax and sleep without having to fight over the covers in the middle of the night. Whatever works for you works for you, so don’t feel afraid of trying new things and seeing how they pan out.

If you or your partner struggle with snoring due to sleep apnea, you may want to consider trying a sleep apnea mouthpiece. These devices are specifically designed to help keep the airway open during sleep, reducing snoring and improving sleep quality. They are comfortable, easy to use, and can be customized to fit your unique needs. By using a sleep apnea mouthpiece, both you and your partner can enjoy a more restful and uninterrupted night of sleep.

Supplements

Supplements can really help when it comes to finding deeper sleep. 5-HTP can be found through very many supplements that involve magnesium and zinc and other rooted sources, allowing you to build up melatonin which is directly responsible for the governance of good sleep.

While supplemental ingredients such as this are largely health, be wary of that which you’re taking and make sure it isn’t a crutch. Additionally, it can be that pharmaceutical sleeping pills are necessary for some people, but are generally not suitable for repeated or long term use. In some instances, it can even be that taking these pills and staying awake translates into behaviors you are not cognitively aware of, and that can be a problem in itself. Exercise your best reason and be sure to consult with your doctor no matter what.

Dealing With Stress

Stress is one of the biggest silent killers that is easy to ignore provided you’re used to it, and that’s a problem. Not only can it raise your cortisol levels, but you may find yourself struggling to sleep thanks to its presence.

This is where excellent practices and habits such as meditation, be that vipassana or transcendental, can help you clear your mind and gain a grip on your day. Practised in the morning and at night, you’ll find that your practice leaves you feeling renewed and refreshed. This is perfect for the start of a hard day or settling in for the night.

Dealing with stress is also found in actually addressing your problems and dealing with them. That’s quite a vague and overly obvious suggestion to give, but it’s important to remember from time to time. Sometimes addressing a problem at work, or having that hard conversation you have been putting off during the day can help it stop affecting your health. You would be astonished at how this proactive approach can help you avoid being oppressed by the difficulties we all have to deal with, at least for the most part.

Light Levels

Light levels can make a big difference, and this also follows the usual logic we spoke of earlier. As the night cools, our bodies are wired to respond and feel more sleepy. The same goes for lowering light levels. However, in our modern world, it’s often the case that our surroundings are illuminated at all times. For instance, street lights, devices within the home, and hallway lights we leave on can all bleed into our bedrooms, and this in itself can prevent us from getting great sleep.

Blackout curtains can be a great place to start if you wish to block out this light from external sources. However, blue light, given by the computers and devices we use, can sometimes cause their own troubles. This is why apps like Flux, or blue light filters on your mobile phone can be so helpful. Otherwise, said blue light will affect our circadian rhythm and trick our bodies into thinking it is earlier than it really is. If you take care of this effort, you will be one step closer to great sleep each night.

With this advice, we hope you can continue to secure the beautiful art of a great night’s sleep.

Managing your thoughts

Racing thoughts can keep you up for hours at night. Even if you think you’re ready to sleep, if your mind is still active then you’ll struggle to nod off. Alternatively, you might find that you wake up during the night and have trouble drifting off again. 

Either way, you need to find a way to clear your mind and relax before trying to sleep. 

This is where wearable technology such as the Hapbee band can help. The device sends signals to your brain that can change your mood from awake and alert to a sleepier, calmer state. You can follow Hapbee on Twitter (https://twitter.com/BeHapbee) for other insights into how to manage your moods and get a great night’s sleep.