Achieving a good night's sleep is crucial for our health and well-being, yet many struggle to snooze effectively. Incorporating both natural methods and innovative technology can enhance the quality of your rest. As part of our WAKE UP AND SLEEP™ blog series dedicated to enhancing sleep quality, we look at 10 tips to better sleep, featuring a variety of strategies including the use of Helight® Sleep, a device designed to improve sleep through red light therapy.
Establish a Regular Sleep Schedule
Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. This regularity reinforces your body's sleep-wake cycle, making it easier to fall asleep and wake up naturally.
Create a Restful Environment
Your bedroom should be a sanctuary for sleep. Keep it cool, quiet, and dark. Invest in good quality curtains or blinds to block out light and consider using earplugs or a white noise machine to shield against sound disruptions. Invest in a comfortable bed and bedding. If your mattress and pillows are not comfortable and supportable, you are likely to wake up frequently in the night to change position.
Exposure to Daylight
Wake up every day at the same time. Get exposure to daylight as early as possible and throughout the day.
Limit Exposure to Blue Light at Night
Exposure to blue light emitted by screens can disrupt your natural sleep cycle. Limit your use of smartphones, tablets, and computers before bedtime. If you must use these devices, consider settings that reduce blue light exposure or use glasses that block blue light.
Engage in Physical Activity
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, timing is important. Exercise stimulates the body; doing it too close to bedtime may interfere with your ability to fall asleep. Aim to complete any vigorous exercise at least three hours before you plan to retire for the night.
Manage Stress and Anxiety
Stress and worry can make it difficult to get good sleep. Techniques such as mindfulness, meditation, and deep breathing exercises can help calm your mind before bedtime. Establishing a relaxing pre-sleep routine, such as reading or taking a warm bath, can also promote better sleep.
Watch Your Diet
What you eat can also impact your sleep quality. Avoid large meals, caffeine, and alcohol before bedtime as they can disrupt sleep. Eat a light snack if you're hungry, such as yogurt or a banana, which won't keep you awake.
Journal
Some sleep specialists recommend doing a brain dump of everything you are worried about before you go to sleep. This will give you the added benefit of "me" time.
Don't have a clock next to the bed
People tend to wake several times during the night, but often so briefly that they aren’t aware of it. However, if you check the time as soon as you wake, this is likely to just make you anxious. Then it will make it harder for you to go back to sleep again. Instead, move the clock, so you can’t see it from the bed.
Use Helight® Sleep Red Light Therapy
Incorporate Helight® Sleep into your nightly routine. This device emits a 630nm red light, which has been scientifically shown to aid in relaxation and improve sleep quality. Simply turn on Helight ®Sleep before bed; the device runs a 28-minute cycle that gradually fades, mimicking the sunset and preparing your body for sleep. Trusted by sleep professionals and athletes, Helight® Sleep is a safe, natural, and effective way to enhance your sleep environment.
Why Choose Helight® Sleep?
- Scientifically Based: Inspired by NASA's research on light exposure, Helight® Sleep's protocol is designed to optimize your sleep naturally.
- User-Friendly: With no need for subscriptions or apps, it integrates seamlessly into any bedtime routine.
- Portable: Its travel-friendly design ensures you can maintain your sleep routine anywhere.
Improving sleep is a holistic process that involves tweaking various aspects of your daily routine and environment. By combining natural practices with innovative solutions like Helight® Sleep, you can enhance the quality of your rest significantly. Try integrating these tips into your routine for a rejuvenating sleep experience night after night.
