Sleep is one of the most crucial things we do every day. Part of a happy and healthy life hinges on getting enough rest. A good night’s sleep can do wonders for your immune system, greatly improve your mood, increase your productivity, and so much more. Sadly, many of us don’t get enough sleep or sacrifice sleep for other activities. But you don’t have to! In order to live your best life and get that good night’s sleep, you need natural remedies and a common-sense approach that doesn’t require substances or gimmicky gadgets. That’s the best way to get the rest you need without negatively impacting the environment or your health. Here are five unique ways to reach the goal of getting a better night’s sleep.
The first step to getting a good night’s sleep is by maintaining a decent activity level throughout the day and by exercising regularly. Exercise isn’t just good for your body and mind—it’s great for helping you sleep better at night! Being exposed to daylight and exercising outdoors helps your body establish its day/night cycle. Indoor exercise helps too because it relieves stress and anxiety. Have you ever tried to fall asleep with something stressing you out or while dealing with some type of anxiety? It simply doesn’t happen. More often than not, you end up awake and suffering from insomnia. Exercise releases endorphins that help fight these feelings in a way that medication simply can’t. And if that isn’t enough, consider that being physically active and exercising regularly can make you feel tired—albeit in a positive way—by the end of the day. Studies suggest 30 minutes per day, five days a week is the optimal regime to help keep you refreshed during the day and asleep at night.
Don’t Drink Alcohol Before Bed
Eating or drinking before bed isn’t a great idea in general—you probably don’t want to get up in the middle of the night to use the bathroom frequently—but ditching the before-bed alcoholic drink can do wonders for improving your sleep. Alcohol starts to metabolize as you sleep, which can prevent deep sleep from occurring. Deep sleep and REM are two of the most essential parts of the sleep cycle, where we get the most rest. Alcohol might also cause nightmares and breathing problems as you sleep. That is fundamentally bad for your health and probably should be avoided before bed.
Keep An Eye On The Temperature
Sleeping should be a comfortable and relaxing experience. Temperature significantly affects one’s sleep. So, how does temperature affect your sleep? Experts suggest the optimal temperature for sleeping is approximately 66 degrees. It’s not too hot or too cold. The human body operates on circadian rhythms that regulate sleep based on the day’s cycle. For each spin around the sun, this world takes, these rhythms prepare the body for sleep. Body temperature changes and fluctuates throughout the night as you sleep, so temperature plays a key role in the quality of your rest. Sleeping in a hot room might make you feel more tired while sleeping in a super cold room makes for quite a bit of discomfort.
Try A Sustainable Mattress
In addition to the traditional, non-medicinal approaches to getting better sleep, you may want to look into some type of sleep aid. Mattresses are one of the most important parts of your bed. A good mattress can prevent joint pain, snoring, or tossing and turning. If it’s comfortable, you can basically guarantee you’ll be getting a good night’s sleep every night. But to get the most out of your mattress, you should try to get a sustainable one. An eco-friendly natural mattress also lasts much longer than standard mattresses—up to 25 years. That’s much longer than the 7-11 years other mattresses last. Not only that, but a traditional mattress is a sustainability nightmare, often containing VOCs and non-biodegradable compounds. with one of these wonderful mattresses, you can save the environment and sleep well at the same time. And at the end of the day, who wouldn’t want that?
Use Hypoallergenic Pillows and Pillowcases
Allergies are never fun for anyone to deal with, and there are some times during the year where your allergies might start going crazy. Traditional allergy treatments (antihistamines) might do the trick, but you may want to look at what you’re resting your head against every night: your pillows! Pet and dust mite allergies are common issues facing many people today. Dust mites are particularly troublesome when it comes to getting a good night’s sleep. Watery eyes, asthma, and any combination of an itchy nose, throat, or skin are all signs of dust mite allergies. Coughing, wheezing, and difficulty sleeping are all common allergy problems. Using hypoallergenic pillows is an effective method for managing these symptoms and largely preventing them as you catch some Zs. Several companies make hypoallergenic pillows and pillowcases, but you’ll want to look for ones that are made with sustainable materials, are comfy, and eco-friendly (if possible). Upgrading your pillows doesn’t cost nearly as much as replacing a bed or mattress, but it’s a great way to help improve your sleep quality and protect the environment at the same time.