Optimize Your Sleep

By Lauren Caggiano

Shut-eye. Catching Z’s. Sleep. Whatever you call it, it’s estimated that more than one third of all Americans are not getting the recommended 7 to 8 hours each night. That’s every 1 in 3 adults. Are you one of them?

Healthy sleep habits aren’t just ideal, they are vital. That’s because they allow your brain and body to recharge so you can perform optimally both cognitively and physically. We all want better sleep. But how can you achieve it? Here are a few tips sleep health experts say will get you on track to a more restful and rejuvenating snooze.

First, it helps to develop and stick to a routine. For example, you might set a definitive time to power down electronics and carve out some time to read and/or enjoy a relaxing bath or shower. Your routine should consist only of activities you enjoy and help you to reset from the busyness of the day. The mindbody connection is powerful.

Speaking of the body, there’s evidence that supplements like melatonin and magnesium can help put your body in a natural state of relaxation before bedtime. Be sure to consult your doctor about dosing and whether these products are right for you.

If you take these supplements, don’t overdo it with water consumption. That’s because medical professionals suggest you avoid drinking too much water a few hours before bedtime. Water has so many benefits to our overall health, yet drinking too much right before you go to sleep can actually disrupt your body’s natural rhythm. Instead, it’s best to keep in a hydrated status throughout the day and take a sip or two before bed. That way you aren’t backloading your hydration and having to get up to use the bathroom, thus negatively impacting your sleep.

Another simple yet impactful way to set the foundation for a good night’s rest is to invest in a quality mattress and pillow. Do some research about which types are best for your sleep position and preferences. There’s no shortage of options for every price point.

On that note, sleep experts recommend choosing a good sleeping position to promote spinal health. If you sleep on your side, try drawing your legs up slightly toward your chest and put a pillow between your legs. If you tend to be a back sleeper, place a pillow under your knees to help maintain the normal curve of your lower back.

Consider environmental factors, too. Studies show that most of us sleep best in a cool and dark room, around 65 degrees. You can set your thermostat so that it follows an automated pattern, and you won’t have to manually adjust it.

Some people find aromatherapy to aid in restful sleep. You can invest in a diffuser and some soothing essential oils like lavender to encourage the body to release the cares of the day. A pillow spray can provide a light and relaxing scent, too.

Whether you try one or a combination of these techniques, you won’t regret investing in sleep health. Here’s to beauty sleep! n