How good are you at sleeping? Strange question, right? Well, not really! Getting a good night’s sleep is more than just scheduling a consistent bedtime, it takes a certain amount planning and preparation to perfect a good night’s sleep. In fact, creating the right sleep environment can be the difference between fitful dozing and a long, full night of sleep. And on a more serious note, a lack sleep is linked to a handful of problems - from road accidents to mental health issues. It has also linked to the rise in obesity, heart disease, diabetes and high blood pressure. Basically, sleep is serious business. And because we’re serious about sleep, we’ve put together some simple steps to help you become the best sleeper you’ve ever been.
1. Stick to a sleep schedule
The recommended amount of sleep for a healthy adult is between 7 to 9 hours. Most people don't need more than eight hours to function at their best. As often as you can, go to bed and get up at the same time every day. Set a sleep schedule; being consistent reinforces your body’s sleep-wake cycle and can improve your quality of sleep drastically.
On weekends, try to stick to your sleep schedule as closely as possible to steer clear of the Monday blues and avoid the confusing your body’s natural cycle.
2. Pay attention to your diet
Eating balanced, nutritious meals and snacks throughout is key to better sleep. Eat too little during the day, and you’ll stuff yourself in the evening, leading to a night of tossing, turning, and indigestion. Eat too little for dinner, and you might find yourself lying awake, longing for a trip to the fridge.
If you have any food allergies such as gluten or lactose intolerance, make sure you stay clear from those foods as much as possible because they can sabotage your sleep, too. Take some time to learn what your body loves and what it doesn’t so that you can drift off comfortably every night.
3. Pick the right pajamas
Picking pajama to help support good shut-eye is surprisingly easy. You need to choose sleepwear that feels good when you put it on and that helps regulate your body temperature at night. When searching for the perfect sleep attire, consider the following fabrics.
Cotton: This all-natural fabric is lightweight and soft to the touch. It’s breathable and it doesn’t irritate the skin. Try opting for 100% combed knit cotton or double-gauze cotton which are extremely soft on your skin.
Our Elise Pajamas crewneck is playful, cheeky, and oh so comfortable. Made from 100% combed cotton, it pairs cosmopolitan chic with boyish charm to take you from lazy Sunday mornings to a glorious night’s sleep.
Our Vionne Worldjama Japanese looks like chic and cool denim but in extremely soft and so comfy double-gauze cotton from Japan. This set is a celebration of the simplicity and beauty of Japanese textile. The unique double gauze cotton is created from two layers of cloth tacked together at regular intervals with undetectable little stitches.
Silk: This fabric is a great thermoregulator which is the ideal option if you find yourself struggling to find the right temperature at night.
Our Ratna Silk Lovejama is made from 100% hand-colored silk, which is designed to keep you warm when you’re cold and cool when you’re hot.
4. Make your room sleep-friendly
You should always make sure that your environment is conducive to a good night’s rest. Often, this means cool, quiet and most importantly, dark. The reason? In the darkness, our pineal glands produce melatonin which is vital for regulating cortisol, hormones and body temperature. Even small amounts of artificial light, like the light from a digital device, or television screen, can interrupt this process and cause disruptions in our cortisol patterns.
Another key element to a sleep-friendly room is choosing the right mattress! Since most of us will spend an average of 24 years of our lives asleep, your bed deserves some serious investment. Pick the right mattress (one that isn’t too soft), some comfy pillows and quality sheets.
Not only does regular exercise help you sleep better but it improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep.
However, it’s important to remember that vigorous exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol which can all hinder your slumber. Make sure that you finish vigorous workouts at least three hours before bedtime to get the best sleep.
Relaxing exercises such as yoga or gentle stretching in the evening can help promote better sleep.
6. Cut the caffeine and nicotine.
If you’re getting through that afternoon slump by reaching for copious amounts of coffee and a cigarette, then this one is for you! Caffeine lengthens the 2nd phase of your sleep cycle which is ideal for naps, but not deep sleep. Caffeine shortens phases three and four, where REM sleep and dreaming occur which means that the more caffeine you consume, the less time you spend in the restorative stages of sleep. Nicotine, on the other hand, can be relaxing in small doses, but too much can prevent the onset of sleep entirely.
Sleep may feel like a luxury, but in fact, it's essential to our overall wellbeing. Sleep is vital to our health, safety, and performance. Sleep recharges the brain, relaxes the body, improves memory and spurs creativity. So, if you’re in the habit of burning the candle at both ends, it’s time to get serious about sleep by following these simple steps.