(BPT) - Are you having trouble sleeping? Don't brush it off. Getting a good night's sleep is key to maintaining your overall health.
"Sleep regenerates the mind, brain and body," said Dr. Caroline Leaf, MS and Ph.D. in Communication Pathology, BSc Logopaedics. "It 'cleans up' the thoughts and events that occurred during the day and improves memory, as well as our capacity to self-regulate our feelings and thoughts. Sleep can help to boost the immune system, which, in turn, improves overall mental and physical health."
Sleep can be disrupted by various factors, including work, stress, family responsibilities and illnesses, making it difficult to get a good night's sleep. You may not be able to control these factors, but you can develop habits that can promote better sleep. To help you thrive throughout the day, Dr. Leaf offers some of her most important tips for optimizing your sleep.
Great sleep begins in the mind, not just your bed. Create a bedtime ritual that signals safety and predictability to your brain and rids your mind of the day's worries, so you can relax into sleep.
"I always recommend creating a 'mental cool down' ritual," said Dr. Leaf. "Set aside 30-60 minutes before bed to dim the lights, reduce blue light exposure and engage in calming activities like journaling or deep breathing to rewire stress or overthinking from the day."
If you naturally run hot, you might need some extra help keeping cool. Dr. Leaf recommends using breathable bedding and temperature-regulating pillows to help you keep your body temperature down throughout the night.
A great option for breathable, comfortable sheets is Tuft & Needle's Classic Percale sheet set. Made from crisp, breathable and deliciously soft 100% Supima Cotton, this bedding set is intentionally designed to provide comfort with materials that create a cool sleep environment and enhance overall wellness. Perfect for hot sleepers, this naturally moisture-wicking bedding only gets softer with age, so you can continue to fall asleep comfortably.
A temperature-regulating pillow is another sleep item that can help you keep your body cool throughout the night. A product like the Beautyrest® Deluxe Down Alternative Pillow features a breathable knit cover that promotes airflow and InfiniCool® Technology designed to help reduce sweating and remove excess heat away from the head and neck. Plus, its premium fiber-blend fill cradles the head and neck for responsive support that doesn't fall flat. With its medium feel, this pillow suits all sleeping positions and helps support a cool night's sleep.
Create a dark environment
Your bedroom plays a major role in getting quality sleep. Create an ideal sleep environment by keeping your bedroom dark and cool.
Even if you can sleep in a bright environment, it's best to block out as much light as possible. According to the National Sleep Foundation, as it gets dark, your brain begins to produce melatonin. Light disrupts this process and your sleep. Consider using blackout curtains or an eye mask to limit light exposure.
Don't underestimate the power of the right mattress
You can't get quality sleep on an uncomfortable mattress. If you're tossing and turning every night, consider finding a new mattress that will let you slip into your dreamland quickly and easily.
"When I get into bed, I want to feel fully relaxed—like I can just sink in with a huge sigh," said Dr. Leaf. "That's why it's so important to figure out what helps you feel most comfortable. Maybe you're looking to reduce back discomfort, to sleep cooler, or to avoid being woken up by a restless partner. Everyone's needs are different, and that's what I appreciate about Serta—they truly have options for every type of sleeper."
"If you find that you're dealing with several issues that are getting in the way of the sleep you want, take a look at Serta's new iSeries NXG™ mattress collection. These premium models address many of the most common sleep challenges. They provide immediate cooling, instant pressure relief, and ideal support for deeper, more restorative rest—all at a price that makes sense. And with their new NXG™ Memory Foam and durable, long-lasting support, you can finally get the kind of sleep you're looking for."
Take control of your sleep
Quality sleep doesn't happen on its own. Using Dr. Leaf's tips, you can control the factors that impact your sleep and benefit from a more comfortable and deeper night's sleep. Good night!
