10 TIPS FOR A DEEP SLEEP!
Mark your calendar for March 8th…it’s almost time to spring ahead! Here are 10 tips for a better night’s sleep.
- Try to maintain a consistent sleep schedule. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes get out of bed. Try to get 7-8 hours of sleep.
- Practice a RELAXING Ritual. Incorporating aromatherapy like CAMPO SLEEP pulse point essential oil roll-on and SLEEP pure blend essential oil in our diffusers before bed is a great way to signal your body that it is time to go to sleep. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- Limit daytime naps. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
- Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
- Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Reduce alcohol consumption at least 3 hours before bed. No caffeine 6 hours before bed. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
- Keep it Cool. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool between 60-70 degrees. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
- Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens (like pets) that might affect you.
- Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
- Wind down and reduce screen time. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading (but not in bed). For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain.
- Your bed is for sleeping & canoodling. If you can't sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, clocks, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, remove it from your bedtime routine.