We can all recall a time when we have struggled to sleep — some more than others.
An interesting concept which surrounds struggling to fall asleep is one called sleep effort. This term characterises the effort which people will go to fall asleep. Anyone who has attempted to force themselves into unconsciousness knows the exasperating result — it’s just not possible.
If a person can remove these overzealous efforts to sleep, their quality of sleep will in fact improve. Also, so too will all the other things that depend on a well-rested mind, from productivity, emotional regulation, and mood.
Below is a shortlist of the things the best rested do not do.
They don't do all-nighters.
Somewhere along the way society has led us to believe pulling an all-nighter — and charging through the following day — is a concession of valour and something to be revered and lauded. What many don’t appreciate is the midterm effect this can have on your sleep in the days and weeks after.
In the U.S.A, estimates indicate, about 30 per cent of adults and 66 per cent of adolescents are deprived of sleep regularly. Sleep deprivation can lead to learning, memory and mood changes and therefore is something not to be taken nonchalantly. 7-8 hours of consistent sleep every night is conducive with future health and should not be viewed as a luxury, but more a necessity.
They aren’t strict on bedtimes
A classic poor-sleeper mistake is forcing yourself to go to bed at a certain time each night. No two days are the same, meaning you should be sleepy at different times each night due to a myriad of factors; from how much you exercised, what you ate, underlying health conditions etc.
It’s fairly normal practice to get slightly differing amounts of sleep each night. Instead of forcing yourself into bed at an indiscriminate bedtime, good sleepers only get into bed when they’re truly sleepy.
They don't eat before bed.
Finding yourself headfirst in the refrigerator near bedtime is a likely scenario for a lot of western society. A late hearty meal or even a supper right before you call it for the night may make you feel sleepy, but it will unlikely set you up for a restful night's sleep. Experts say eating should finish three hours before turning in, otherwise digesting complex carbohydrates will become next to impossible for the body to undertake.
Good options for light snacking close to climbing into bed include serotonin inducing pistachios and almonds washed back with a caffeine-free tea like chamomile.
They won’t sleep in
While it may be shrewd to be flexible with your bedtime, conversely, it’s also important to be strict with your wake-up time. On any given morning, the temptation to scrounge an extra 15 minutes of sleep after the alarm goes off is, well, real. Yet, getting up early on your regular weekdays and then sleeping in on the weekends, very much confuses your body’s internal clock, and can lead to a sensation called social jet lag. This can be a major contributor to ‘Mondayitis’ and feeling down when the new work week comes round. Let’s face it, you spent the last two days telling your body to get up at 9:30 a.m. (or even later!), now though you’re expecting to get up at 7:00 a.m. with no qualms. We’re sorry but sleep in at your peril!
After a hard day of work and/or play, don’t you deserve some downtime?
We strongly believe in keeping evenings, relaxing time, and winding down as tranquil as possible. Our weighted blankets are an effortless addition to your nightly routine and should instil some of the aforementioned habits of successful sleepers. Life is unpredictable; consistency is one of our biggest tools to mitigate the chaos.