Catching zzz’s isn’t just a way to chill out – it’s legitimately a necessary time to recharge our bodies. According to the American Academy of Sleep Medicineand Sleep Research Society, adults should get 7 or more hours of sleep each night for optimal health. In fact, less than 7 hours of sleep per night is associated with weight gain, impaired performance and more. In a nutshell, getting quality shuteye is extremely important for your mind and body, so it’s really important to set yourself up for success with the best environment.
Limit texting in bed
Artificial light can throw off your circadian rhythm. The blue light from your screens is beneficial for staying awake during the daytime hours but disrupts sleep at night. Research shows that the blue light suppresses melatonin, which is a key ingredient for sleep. The answer: Dim your lights before bed, limit screens or utilize blue-light blocking protectors and apps for your devices. Find out more about how to limit the post-sunset blue light on Lively. The best options for screens: Eyesafe (Health-E) and RetinaShield (Tech Armor). You can also download apps such as f.lux (color automatically changes from blue light to a more amber-colored light during the evening) or Night Shift.
Reach for a nighttime treat
Call us biased but nothing compares to sipping on something cozy right before bed. Our current fave? Enjoying a warm mug of Vital Proteins Blueberry Moon Milk Collagen Latte™ supplement, which contains snooze-inducing melatonin (you can get a melatonin drink), GABA (gaba for sleep is amazing) and magnesium. And we’re not the only ones – Kourtney Kardashian is a big fan of this bedtime hack and keeps her VP x Poosh product on her nightstand. A sleep drink is essential to a good night's rest.
Keep it not-too-hot & not-too-cold
Sleep experts have found that 65°F is the sweet spot for prime sleeping conditions. Our temperature drops throughout the night and reaches its lowest temperature at 5:00 a.m. and then increases again. If your sleep environment is too hot, your temperature may not be able to decrease in the natural progression, causing you to get restless.
Check your mattress & pillow situation
When it comes to the feel of the mattress and pillows (super firm or soft and squishy), it’s really a personal preference. However, when pillows become shapeless, it’s time to find a replacement. What does matter is the type of material, as some types trap heat more than others. Your best bet is breathable cotton or a fabric that can wick away moisture.
Studies show that individuals who smelled lavender before bed slept more deeply and woke up feeling more vigorous in the morning. Try lavender-scented oils, candles or sachets in your room for a soothing way to clock in some zzz’s.
Make your bed & keep your room tidy
According to the National Sleep Foundation Bedroom Poll, 62% of people found that having a clean bedroom makes a difference in getting a good night’s sleep and 19% of people said that if their bed was made, they were more likely to get a quality night of sleep.