Even though better sleep can be elusive for some, quality sleep can be even harder to come by. From waking in the middle of the night, to tossing and turning, to throwing the sheets off at night, consistent comfort and daily habits play a vital role in the rest and recovery we receive. We assembled this guide as an introduction to the core elements you need to ensure the best night of sleep possible.
How to Sleep Better
Even though better sleep can be elusive for some, quality sleep can be even harder to come by. From waking in the middle of the night, to tossing and turning, to throwing the sheets off at night, consistent comfort and daily habits play a vital role in the rest and recovery we receive. We assembled this guide as an introduction to the core elements you need to ensure the best night of sleep possible.
Environment
Sleep environment references everything from temperature, light, to sound, humidity and the materials on which you sleep. In order to set the scene for proper sleep, hit these core elements.
Sound for Sleep
The best sound for sleep is minimal, and when sound is unavoidable, say there is a snoring in the room, or you live in a city, adding a sleep sound machine to the room can make a big difference. Sleep sound machines create deep, consistent sounds, often similar to a low fan, that your brain can easily tune out. The consistency and simplicity of the sound is quickly ignored, taking uncontrollable environmental sounds with it.
Light for Sleep
The best light for sleep, like sound, is minimal. When light is unavoidable, ensure it is low and tuned to the amber or red spectrum. Blue light is to be avoided as it can trick the brain into a state of wakefulness. Use amber tinted glasses prior to bed if blue light is unavoidable.
Optimal Sleep Temperature
Our bodies naturally reduce their temperatures during the sleeping process in order to facilitate consistent sleep cycles. By reducing bedroom temperatures between 60- and 67-degrees Fahrenheit, you can help your body get into this state faster, and thereby get to sleep faster and more smoothly.
Optimal Sleep Surface
The best sleep surface is the sleep surface and pillow that you forget you’re on. By selecting the mattress and pillow for your core sleep position, you will be able to get comfortable faster and fall asleep easier. We have assembled a comprehensive guide to help you find the right mattress and pillow for the optimal night’s sleep. Visit the guide here.
Pre-Sleep Behavior
This topic is rich and diverse but can largely be covered by understanding that sleep is focused on slowing the active processes of the body, which allows the maintenance processes to increase. In order to get better sleep, avoid activities that require the active body to do more work, this includes playing games, performing cardio exercises, drinking alcohol and eating large meals prior to sleep. While some of these activities are great during the day when the active bodily processes are in charge, they can delay the onset of maintenance processes and reduce the effectiveness of your sleep.
"Sleep is the best meditation."
– DALAI LAMA
Optimal Sleep Time
In order to ensure the best sleep possible, it is important to give your body enough time to rest and recover. Many biological processes take place throughout the night, including a full-on brain cleaning in which cells shrink allowing the rapid movement of fluid throughout the brain and spine, helping remove toxins that otherwise would remain trapped. Since this and other body maintenance processes can only take place during sleep, it’s essential to get enough rest, which for the average adult is a minimum of at least 7 hours of sleep. See our chart below for the recommended sleep duration by age group.
Sleep Cycles
Sleep is cyclical by nature. Throughout the night, the body and brain go through multiple 90-minute cycles in which brain activity, eye movement, heart rate and other factors change. In order to sleep better, we suggest utilizing a sleep calculator to map out the proper time to go to sleep and to wake in the morning. Working with, rather than against your sleep cycles will allow you to get the best of each night, and wake-up feeling refreshed. Try the REM-Fit sleep calculator here.
Conclusion
Sleep is a complex function of the body and mind during which very necessary maintenance and restorative processes take place. By creating the proper sleep environment, implementing the right sleep routine, and ensuring you’re getting the optimal amount of sleep, you can sleep better.
Environment
Sleep environment references everything from temperature, light, to sound, humidity and the materials on which you sleep. In order to set the scene for proper sleep, hit these core elements.
Sound for Sleep
The best sound for sleep is minimal, and when sound is unavoidable, say there is a snoring in the room, or you live in a city, adding a sleep sound machine to the room can make a big difference. Sleep sound machines create deep, consistent sounds, often similar to a low fan, that your brain can easily tune out. The consistency and simplicity of the sound is quickly ignored, taking uncontrollable environmental sounds with it.
Light for Sleep
The best light for sleep, like sound, is minimal. When light is unavoidable, ensure it is low and tuned to the amber or red spectrum. Blue light is to be avoided as it can trick the brain into a state of wakefulness. Use amber tinted glasses prior to bed if blue light is unavoidable.
Optimal Sleep Temperature
Our bodies naturally reduce their temperatures during the sleeping process in order to facilitate consistent sleep cycles. By reducing bedroom temperatures between 60- and 67-degrees Fahrenheit, you can help your body get into this state faster, and thereby get to sleep faster and more smoothly.
Optimal Sleep Surface
The best sleep surface is the sleep surface and pillow that you forget you’re on. By selecting the mattress and pillow for your core sleep position, you will be able to get comfortable faster and fall asleep easier. We have assembled a comprehensive guide to help you find the right mattress and pillow for the optimal night’s sleep. Visit the guide here.
Pre-Sleep Behavior
This topic is rich and diverse but can largely be covered by understanding that sleep is focused on slowing the active processes of the body, which allows the maintenance processes to increase. In order to get better sleep, avoid activities that require the active body to do more work, this includes playing games, performing cardio exercises, drinking alcohol and eating large meals prior to sleep. While some of these activities are great during the day when the active bodily processes are in charge, they can delay the onset of maintenance processes and reduce the effectiveness of your sleep.
Optimal Sleep Time
In order to ensure the best sleep possible, it is important to give your body enough time to rest and recover. Many biological processes take place throughout the night, including a full-on brain cleaning in which cells shrink allowing the rapid movement of fluid throughout the brain and spine, helping remove toxins that otherwise would remain trapped. Since this and other body maintenance processes can only take place during sleep, it’s essential to get enough rest, which for the average adult is a minimum of at least 7 hours of sleep. See our chart below for the recommended sleep duration by age group.
"Sleep is the best meditation."
– DALAI LAMA
Rest
The bottom line is - nothing is as restorative as a consistent night’s sleep. Getting the rest both your body and mind need, however, often proves trickier than we would like. More and more of us experience sleepless nights and fatigue during the day, and modern society could be to blame.
Sleep Cycles
Sleep is cyclical by nature. Throughout the night, the body and brain go through multiple 90-minute cycles in which brain activity, eye movement, heart rate and other factors change. In order to sleep better, we suggest utilizing a sleep calculator to map out the proper time to go to sleep and to wake in the morning. Working with, rather than against your sleep cycles will allow you to get the best of each night, and wake-up feeling refreshed. Try the REM-Fit sleep calculator here.
Conclusion
Sleep is a complex function of the body and mind during which very necessary maintenance and restorative processes take place. By creating the proper sleep environment, implementing the right sleep routine, and ensuring you’re getting the optimal amount of sleep, you can sleep better.
