According to renowned sleep expert James Maas, Ph.D, when it comes to getting sleep, adults should do things more like infants do. Adults are always trying to work both ends of the clock, staying up late and getting up early. Sleep is treated as a luxury by adults, while babies already know that sleep is a necessity. No matter how many activities you put on their schedule, they are going to put their sleep first. To adopt smarter habits, steal these great sleep habits from little ones.
Get On A Schedule
Babies crave routine – feeding at 10 a.m., nap at noon, bedtime at 7 p.m.—and there is a biological reason why. By sticking to a schedule, your body will be more alert than if you slept for the same total amount of time at varying hours during the week. If you keep your bedtime and wake up time about the same each day, you will bounce back more easily when you simply can’t get your normal amount of sleep.
Create A Nightly Power-Down Routine
Most parents don’t just drop their baby in a crib and walk away. Typically, babies have a soothing bedtime routine with a bath, books and maybe even a lullaby. Simply winding down for 30 to 60 minutes before bed can work wonders. Your body needs a buffer between the day’s stress and the night’s rest. Try including a hot shower, reading a book or stretching in your ritual. Stay away from electronics such as your iPad or Kindle, at least an hour before bedtime. Exposure to artificial light before bedtime dramatically suppresses levels of melatonin, blocking the body’s ability to fall asleep.
Pay Attention To Your Sleeping Position
Proper sleeping position is a serious health matter for both babies and adults. While babies need to be positioned on their backs to prevent SIDS, adults need to be aware of the natural curve in their spines. For adults, sleeping on their back is a great to balance your body weight, keep your organs in line and prevent neck and back pain. However, if you are a snorer, sleeping on your back will make your snoring worse because your airway can relax too much and cause more disruptions. Sleeping on your side is an ideal position for adults; it is better for spinal alignment and reduces heartburn. The most risky position for adults is to sleep on their stomachs. It flattens the natural curve in the lower back. Try changing your sleep position to one that feels best for you.
Don’t Skip Nap Time!
Typically between 1 p.m. and 3 p.m. there is a normal dip in alertness, it feels worse when you are sleep deprived. Try mimicking babies and take a 15-20 minute power nap around that time. That’s all you need to restore your energy and mood, napping too long will make you feel groggy and can disrupt your nighttime sleep.
Make your bedroom a sleep-promoting environment. It should be dark, cool, and free of electronics with a great mattress. We at Gallery Furniture are excited to help you get the proper rest you deserve. Make a free appointment with one of our Sleep Experts here!
No comments yet.