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5 Bedtime Habits That Will Help You Sleep Better

5 Bedtime Habits That Will Help You Sleep Better

Tired? Most of us are. With the pressures of everyday life and screens in our faces from the moment we wake up until our heads hit the pillow, there’s always something going on to distract us from one of the essentials of everyday life: sleep. We all know that sleep is necessary for maintaining productivity and health, and the Mayo Clinic suggests that we should be getting between 7-9 hours a night of good sleep. Sound impossible? You’re not alone, Americans get much less sleep than we did 40 years ago. Back then, we averaged 7.1 hours a night. Today, that’s dropped a full hour, to an average of 6.1 hours per night. Some of us get even less—30% of employed adults sleep only 6 hours or less daily. That’s scary—when you consider that fatigue and poor sleep can contribute to health problems, poor productivity, and workplace injuries. Here are just some of the issues insufficient sleep can cause:

  • Moodiness & Depression
  • Poor Memory & Cognitive Ability
  • Weight Gain
  • Type II Diabetes
  • Heart Disease
  • High Blood Pressure
  • Weakened Immune System

As you can see, not getting enough sleep doesn’t just affect your productivity at work—it has a negative impact on nearly every area of your life. So how can you fix your sleep? Here are 5 great bedtime habits that will help you make the most of your shut-eye.

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1. It’s Bedtime

The first sleep habit you’ll want to pick up is actually setting a bedtime—and sticking to it. You have to get up every morning at the same time anyway—why should bedtime be any different? Consider it part of your work routine, and you’re less likely to make excuses. Set your bedtime by counting back at least seven hours from when you get up and get used to the idea that you’ll need to get through an adjustment period. Once you’re used to going to bed at the same time, though, you’ll be glad you did.

2. Banish the Screens and Build a Ritual

It’s recommended that you turn off all screens and electronics a minimum of 60 minutes before you plan to go to sleep (bonus points if you can keep electronics out of your room altogether!). Use this time to create a ritual for yourself: brush and floss, wash your face, read a book to wind down (though not IN bed)—whatever works well to relax you. Light tricks the brain into believing you should be awake and alert, so keep the lighting soft. If you just can’t put your phone away at the end of the day, at least put it to good use and try one of the many sleep apps available. Artificial intelligence will analyze your sleep cycle and it is a great way recognize your habits while helping you decide how to tailor your sleep routines.

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3. Create a Haven

A key to great sleep is a comfortable sleeping space—and you’re in control. Investing in a good mattress is your first step. Think about it—you’re going to be spending a third of each day in bed, so your mattress should be contributing to high-quality sleep. Get yourself some comfy pillows and quality bedding that makes you feel good.

Once you’ve got your bed under control, think about the light and air in your room. Do you need a fan or white noise machine? Is the temperature comfortable? Ideally, you’ll be sleeping in a cool, not cold room with no visible light, even from an alarm clock. An eye mask or ear plugs can help block out any unwanted distractions. If the humidity of the air is an issue, you may want to consider a humidifier or de-humidifier—depending on the condition of the air and the season. It’s all up to you!

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4. Manage Your Meals

You shouldn’t be too hungry—or too full by the time it’s bedtime. Caffeine, alcohol, and nicotine have negative effects on your sleep quality as well, so be sure you’re limiting these substances before bed. Harvard suggests avoiding caffeine for at least 4-6 hours before you intend to turn in for the night.

5. Tire Yourself Out

If you have trouble sleeping, you’ve got some work to do to establish a healthy routine. The first trick to try is simply tiring yourself out. Skip the naps, even when you feel like you need a quick pick-me-up—naps prevent consistency and can keep you from falling asleep.

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Exercise does double duty: it tires you out and helps regulate your sleep over time. That’s one of the many reasons it is so important to establish a regular exercise program. Your body and mind will thank you—just be sure to get your workout in several hours before bed.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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