One of the ongoing trends in the fitness and wellness world continues to be the importance of recovery and sleep. In fact, sleep now has a new catchy phrase-“Sleep Hygiene”. So What is Sleep hygiene and how can you improve yours? Disclaimer: I received a BeadGear pillow to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro
What’s “sleep hygiene” and how can you improve yours?
Sleep hygiene is “a variety of practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness” (source). Your nightly rituals and bedtime habits make up your sleep hygiene. Of course we all vary a bit in our sleeping preferences and comforts however, there are a few areas that contribute to the quality of sleep we receive.
Figure out how much sleep you need
Most healthy adults need between 7 and 7 1/2 hours of sleep a night to feel rested and alert throughout the day. Aim to get the same amount of sleep every night of the week including weekends.
Sleeping in is not your friend
Sleeping in on weekends or trying to make up for lost sleep doesn’t really work and won’t help you in the long run.
Set the stage for sleep
Optimal sleep temps are said to be in the mid 60’s. Aim to make your bedroom a quiet, inviting place to relax and recover. Darker rooms are more conducive to sleep. If needed invest in ear plugs, eye shades or white noise apps. (A few of my faves).
Ditch the screens
Computer and phone screens emit blue lights that stimulate your brain and may lead to sleep difficulties. Having your phone within arms reach of your bed can make it very tempting not to check those messages one more time before bed. It is recommended to turn off all screens for at least 30 min before bed.
Invest in your sleep accessories
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After 2 weeks of traveling and some serious #jetlag nothing feels better than waking up in your own bed after a good night’s sleep 💤 with @bedgear pillows #ad and a nice hot cup of coffee. Let’s do this Friday! #TGIF #Coffee #Coffeetime #Fridayvibes #bedGearBR #bibchat #bibravepro #sleep #goodmorning #fitTraveler #HealthyHabits #weekend #FueledByCoffee
Investing in comfortable bedding, blankets and pillows is well worth the price if they contribute to better quality sleep. I am kind of a “princess and the pea” type when it comes to sleeping and I am very particular about my blankets, pajamas and especially my pillows.
I was given a BeadGear performance pillow in exchange for a review. After I answered a few questions about my sleep style (side sleeper), I was sent the “Balance 2.0” pillow. I was immediately impressed with the construction and high quality of my pillow. BedGear uses Dri-Tech fabric to wick away moisture. The ventilated side panels allow for extra air flow.
Of course, I had my old pillow on stand by just in case I needed to switch out in the middle of the night. No need, because I love it! My neck and back have been feeling great. The only problem we seem to have over here is that my hubs keeps trying to steal my pillow! I should let him know that he can get his own BeadGear pillow for 15% off (BIBRAVE15). Find out which pillow is best for you right here.
Tell me: Do you think about your sleep hygiene? What tips have helped you get a better night’s sleep?