People try all kinds of life hacks to remove blockers, improve their mental and physical health, and generally increase their efficiency. Surprisingly, people overlook the factor that is the biggest contributor to overall well-being: sleep. Like eating right and exercising, ample, quality, restorative sleep contributes to people’s overall wellness in a variety of ways. The Centers for Disease Control has recently indicated that lack of good sleep can contribute to diabetes, depression, weight-gain and heart disease, and quality sleep is a major factor for chronic disease prevention.
So, now we know that we need to get good sleep, but how to do it? Studies have shown that 30% of Americans experience short-lived insomnia regularly, and a whopping 10% of Americans have ongoing insomnia. Try these simple life hacks to get your sleep back on track, and unleash the power of your potential.
1. Mattresses Matter: Is it time for a change?
The number one reason why people sleep badly is because their mattresses aren’t right for them. An uncomfortable mattress can disrupt sleep by causing tossing and turning, contributing to back and neck pain and generally not providing a supportive environment for people’s bodies.
If you find you find yourself waking up in a pool of sweat or with stiffness, aches and pains, or your mattress has lumps, peaks and valleys, it’s probably time to replace your mattress. Another good way to tell if it’s time to replace your mattress is if you sleep better at hotels, that’s a sign that you need an upgrade. Size matters too; if Rover hogs the bed, you might need a larger one.
The quality of the mattress of can make the difference between blissful or disrupted sleep, so get comfortable and start counting sheep. McRoskey San Francisco’s mission is to support the well-being of its customers through life-changing sleep; stop by and try one of our luxury mattresses today!
2. Pillow Power: Good Posture makes for Good Days
Good posture when sleeping is as important when sitting or standing. The most comfortable bed in the world isn’t going to get your very far if you don’t have a comfortable pillow.
The right pillow should support your head and neck, and keep your spine aligned in a neutral position. If you’re a back sleeper, choose a pillow sufficiently firm to support your head and the natural curve of your neck and shoulders; typically this is a Medium pillow. For side sleepers, you want a pillow that is firm enough to keep your head aligned with your spine comfortably, and fills the space between your head and your mattress; we recommend a Firm pillow for people with wide shoulders or Medium for people with narrow shoulders. Stomach sleepers should choose a pillow that will compress, keeping your head and neck aligned; typically, this is a Soft pillow.
Filling materials for pillows matter too! The best material for pillows is hypoallergenic down, but sensitive people might prefer to choose wool or synthetic down. Typically pillows made from synthetic foams will not be as breathable as fiber-filled pillows, so they sleep hot.
If your pillows are lumpy or 2-3 years old, it’s time to kiss them goodbye and get new ones.
3. Set a consistent bedtime
When your body is used to going to bed at a set time, it gets easier to fall asleep. Establishing a nighttime routine, such as putting on PJ’s and doing some light stretching before reading a book (not a tablet) in bed every night can help lull your body to sleep.
4. Work out Wisely
Some people are naturally morning people while others are night owls. Similarly, while doctors recommend not participating in strenuous exercise for 2-3 hours before bedtime to avoid stimulating the body, others find that a workout can help them nod off. Listen to your body and work out wisely.
5. Sooth your turbid mind at bedtime
Keep a journal next to your bed and jot down a list of things to let go of, or things that you’re grateful for. If journaling at bedtime isn’t your cup of tea, try some soft music or a soporific podcast to help quiet your mind.
6. Cool Nights = Better Sleep
The ideal bedroom temperature is 60-67° F to allow the body to cool down and restore, so let the cool Bay breezes waft through your bedroom and let the foghorns lull you to sleep. Mattresses made of synthetic foams can sleep hot, and make it hard cool down at night, so consider upgrading to one made from breathable fibers if sleeping hot is a problem for you.
7. Beds are for sleeping and sex, and…cuddling!
Turn off Netflix, Angry Birds and Instagram and focus your attention inward. Get comfy (with or without a partner). Trust us, they’ll appreciate it, and you’ll sleep better too!
8. Banish electronic, light emitting devices from the bedroom
It’s tempting to stay up late reading the news, catching up on friends on Facebook or reading emails, but light emitting devices have no place in a bedroom at night. They overstimulate the brain and block sleep. While you’re at it, turn the alarm clock to face the wall.
9. Shorten daytime naps to 20 minutes or less
Long daytime naps can disrupt your ability to sleep at night, so learn how to Power Nap during sluggish parts of the day.
10. Stimulants, Depressants and Protein
We all know that coffee in the afternoon can make for a late night, studies recommend stopping consuming caffeinated beverages 7 hours before going to bed. Have your last glass of wine 2-3 hours before bedtime, so the residual sugars don’t wake you up or prevent sleep. When it comes to food, try to finish any big meals two hours before bedtime so your stomach doesn’t keep you up (Thanksgiving exempted!)
At McRoskey San Francisco, we’re passionate about life-changing sleep; we know that materials matter for quality sleep. We have spent 117 years perfecting our recipes, seeking the perfect ingredients that breathe, support, embrace, and last, refining our construction techniques for optimal long-term comfort. We go to work every day so you wake up refreshed, restored and ready to respond to the day ahead. Stop in and chat with us about how you can start getting the best sleep of your life.