Thrive Thursday: Quality Rest

Samantha
Mar 10, 2016
2 min read

If there is one thing that every single person on this planet needs in order to truly thrive, it is high quality zzzs.

But so many have issues with getting to sleep, staying asleep, waking up feeling unrefreshed, or all of the above! So here's a handful of handy tips to improve your sleep quality.

Install a blue-light blocker on your phone - everyone uses their phones before bed, but few know that the blue light given off by the screens can suppress melatonin production. Melatonin is our sleep hormone, and is essential for getting into a deep, healing sleep. Android users can install Twilight. Options for iPhone users depends on their current operating system.
Meditation and breathing - When you get into bed and settle in, either use a sleep focused guided meditation, or take ten long, deep breaths. This will activate your parasympathetic nervous system and allow your body to sink down into rest.
Try herbal tea - sleepy tea blends will often have herbs such as chamomile, passionflower, valerian and lavender that calm the nervous system and induce deep sleep. Check your local health food store, or order some online.
Sip tart cherry - if hot drinks aren't your thing, pick up some tart cherry juice. This tasty beverage contains a natural form of melatonin, and has been shown to improve sleep quantity and quality in control trials.
Increase daylight exposure - seems strange I know, but exposing yourself to daylight earlier in the day can help regulate circadian rhythms and the correct timing of hormones such as cortisol and melatonin. This can be particularly helpful for those who get 'second winds' late at night.
Increase comfort - bed sheets and pillows are NOT things you should skimp on. Try out different pillows until you find your perfect fit, and make sure your bed sheets are good quality and don't irritate your skin or rustle noisily. You also don't want PJs that give you a wedgie. The little things make the difference!
Keep it cool - try to keep the bedroom temperature at a comfortable 18-19 degrees to ensure easy onset and maintenance of sleep, otherwise you may wake up in a sweat in the middle of the night!
Have a warm bath or shower - it might seem like this contradicts the last point, but a warm bath or shower can actually help to drop your core temperature to ensure easy sleep onset. Your body reduces its core temperature in response to the warmth of the water, and leaves you nice and sleepy.