Article by Sheila Olson
When it comes to preventing the most common signs of aging, quality sleep is one of the best tools at your disposal. In fact, getting proper sleep on a consistent basis can keep your brain in shape, improve heart health, slow the development of wrinkles, help you maintain a healthy weight, and boost your immune system.
However, as we get older, it can become a bit more challenging to get a good night’s rest for a number of reasons. If you’re looking to harness the benefits of sleep, Pilates Boise shares five ways that you can optimize your sleep routine immediately.
Use the latest sleep tech.
Despite sounding somewhat counterintuitive, there are actually tech devices that can help you sleep better. While you are often advised to put away or turn off most pieces of technology before going to bed (more on this later), there are major exceptions to this rule.
For example, those who find it challenging to sleep without background noise should definitely consider purchasing quality speakers for the bedroom. Not only can you use these speakers at other times of the day, but in the evening, you can stream soothing music or background noises that you find most comforting. This can include everything from rainstorm sounds to quiet piano music. Additionally, you can use the Philips SmartSleep Connected Sleep and Wake-up Therapy Lamp Light, which learns your sleep patterns and wakes you up with soothing light.
Turn your bedroom temperature down.
Whether you get cold easily or want to save on energy bills, you should definitely make an exception to keeping your house warm when bedtime approaches. Researchers have found that keeping your bedroom between 60 degrees and 67 degrees is ideal for achieving the best possible quality of sleep. You will be more likely to fall asleep and stay asleep when your bedroom is kept cool.
Put away your phone and tablet before bed.
Again, you’ve likely heard it many times before: Being on your phone or tablet before bed can cause major disruptions to your sleep patterns. The blue light emitted from these devices inhibits the production of melatonin (the sleep hormone) and essentially keeps your brain turned on, making it incredibly challenging to fall asleep.
If you find it tough to resist digital devices before bed, consider designing a new evening routine that centers around sleep-supporting activities, such as meditation, deep breathing, listening to calming music, or taking a hot bubble bath. Aim to power down phones, tablets, and televisions at least an hour before bed.
Invest in quality sheets/pillowcases.
Having quality sheets and pillowcases can do wonders for your comfort levels at bedtime. Additionally, certain pillowcases (such as those made out of silk) are said to have anti-aging benefits for your face. Research various sheet/pillowcase brands to find ones that best suit your needs and preferences.
Use a light-blocking sleep mask and curtains.
Finally, do everything that you can to block light in your bedroom. This includes using curtains to block out light from the outside and a quality sleep mask to filter all indoor light sources. Since light is one of the most disruptive elements in achieving a good night’s rest, strive to make your room as dark as possible.
Even if you have difficulties falling and staying asleep, these recommendations are sure to improve your sleep quality to some degree. After several weeks of quality sleep, you’ll start to experience noticeable benefits in your health and appearance.
Experience all of the benefits of a Pilates workout at Pilates Boise. Check out schedules and pricing here.
