This year, national sleep awareness week takes place from March 12-18, and if you’ve been struggling to feel well-rested due to stress, insomnia, or even daylight savings, you’re not alone. According to the CDC, one in three adults regularly struggles to get good sleep and yes, losing an hour this past weekend can actually make things worse by disrupting your circadian rhythm. So what can you do to improve your sleep and get the best rest possible?
To answer that question, T&C chatted with Magdalena Rahman, Global Training Lead at Hästens, and asked her to share her go-to advice for getting a restful snooze.
There are many tips we can take into consideration when trying to improve our sleep. The most powerful of them are: be consistent with your time schedule and go to bed around the same time every evening as well as wake up at the same time; make sure your bedroom is quiet, dark, and cool; avoid large and heavy meals; stop drinking caffeine early in the afternoon; and don’t drink alcohol too close to bedtime. Additionally, exercise during the day—it’s simply amazing how physical activity improves our sleep.
During sleep, your body works to restore and repair itself. Your sleep position can either help or hinder that process, depending on how effectively it supports the natural curvature of your spine. The best sleep position is one that promotes healthy spinal alignment from your hips all the way to your head. What that looks like for you depends on your personal health situation and what you find comfortable.
Having said that, there are some positions that are considered healthier than others. Specifically, sleeping on the side or back is considered more beneficial than sleeping on your stomach. In either of these sleep positions, it’s easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.
However, if sleeping on your stomach feels good to you, don’t feel forced to change it. You can minimize your risk of pain and improve spinal alignment with the right bed and pillow.
I think one of the best habits before bed is to really focus on self-care. Take your time to relax without phone/ iPad screens and even without television if possible. Read a book! Take a warm bath and write a gratitude list—it’s proven to positively affect our brains. Short meditation and/or breathing exercises are also amazing habits to implement in our preparation for bed.
Sleeping hours can be very individual for each person and a lot of us are still debating the “9 hours sleep myth.” What we can say for sure is that we need a sufficient amount of sleep and that should be between 7 and 8 hours.
You may want to consider buying a new bed if you frequently experience aches, pains, or pressure points in your neck, shoulders, lower back, and/or hips, or if you wake up feeling tired and fatigued.
Many people shopping for a bed only focus on firmness and price. Since we spend nearly a third of our lives sleeping and we now know that our bodies and minds repair and heal themselves during sleep, buying a bed should be one of the most important purchases we make. Think about what you would like your bed to be made of? Is it a healthy sleeping environment for you? Focus on materials inside the bed that will let your body breath without overheating which will disturb the sleep.
Your comfort is always number one on the list, reflect on how your current bed is treating you and what you are lacking. Your sleeping position, height and weight play a huge role in the decision making so look for a comfort level that makes you feel weightless in bed, takes away any pressure points and at the same time keeps your spine aligned and muscles relaxed.
Ana Osorno is Town & Country’s Social Media Editor.
Natural Grocers®, America's Nutrition Education ExpertsSM and the largest family-operated organic and natural gro
Shopping at Costco is jam-packed with experiences that adding to your digital cart from home can't deliver. Where else can you buy a rotisserie chicken and a so
While Easter is traditionally a celebration with friends and family, it also can be a good time to find shopping deals.Several retailers, such as Walmart and Am