Our Tips For A Better Night's Sleep
The importance of getting a good night's sleep should never be underestimated. Over the last few years we have seen growing interest in learning the ins and outs of sleep patterns and how to get a better night's rest. After researching and learning more and more about sleep here at Hemp Sheet Studios, we want to share our top 3 tips for improving your sleep.
Create the right environment
Creating the perfect sleep environment means different things for different people, however creating a comforting sleep environment consisting of proper lighting, temperature, and bedding is crucial for setting yourself up for a good night's sleep.
- Light: Limiting the amount of light emitting into your bedroom is crucial for regulating your circadian rhythm. Don’t have blackout blinds…? Try a sleep mask! We like this one from Ettitude, a Sateen mask with padding made from plastic bottles, so it’s good for your sleep and the environment!
- Temperature: Create an environment that supports temperature fluctuations to help you stay comfortable throughout the night. General consensus is that the ideal room temp for sleeping is around 18°C - slightly on the cooler side.
- Bedding: Investing in good quality pillows and mattresses is important to prevent any aches or pains developing overnight. Likewise, bedding that is thermoregulating, and soft and snuggly can help with a rejuvenating sleep.
Create a sleep routine
Winding down and getting ready for bed helps your mind and body to know that it is time for sleep. Start by limiting the amount of blue-light emitting electronic devices after ~5pm. Most new devices have “night mode” or similar which reduces the amount of blue light coming from your screens. Then, create a bed time experience for yourself by implementing things that get you ready for sleep - having a warm cup of tea (non-caffeinated), skincare, stretching, and preparing for the next day. One tip we have been loving is to journal before bed. Writing down all your thoughts and ideas before jumping into bed can help stop those late night rumination sessions!
Create a regular sleep pattern
Going to bed and waking up at the same time is an important habit to develop. Although it may require a bit of work to start, creating a regular pattern will help improve the quality of your sleep. Begin by setting an alarm to help establish your pattern, and forget about hitting your snooze button in the morning - even on the weekends! Your body will begin to adjust to the new pattern, and your sleep patterns will become automatic. No alarm clock required!
For those that are interested in learning more about the details of sleep, we highly recommend reading Why We Sleep by Matthew Walker, which takes a holistic look at sleep and its implications on various aspects of our lives. You can buy the book from BookTopia here.