6 Sleep Tips To Become a Better You

Having a restful night's sleep is a game-changer for overall well-being. We spend about 26 years of our lives sleeping, add to that the 7 years we spend falling asleep, and you’ll quickly see why taking care of your sleeping habits is so important!

With these six golden rules, you can take your first steps to a better sleeping schedule, a better lifestyle, and a better you.

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Man Sleeps soundly with a DEEPS Sleep Patch applied on his wrist

1. Create a Relaxing Bedtime Routine: Unplug, Dim Lights, Unwind

A relaxing bedtime routine sets the stage for a peaceful night's sleep. Block out blue light (the one emitted from electronic devices) at least 1 hour before bedtime, and try to keep any unnecessary device outside of your bedroom or in a drawer. It is reported that 14.5% of the adult population in the United States struggles most, if not all, nights with falling asleep, a number that spikes to 17.1% in the female population.

Put your electronics on Sleep Mode, dim your lights, and treat yourself to an activity that allows your brain to cool off (like reading a book) before tucking in for the night.

2. No One Has Ever Had a Restful Night On a Bed Of Rocks

Would you walk around town with shoes that are two sizes off? The logic you have for your mattress should be the same! You want to look for a solution that relieves your joints and muscles from pressure, allowing them to destress and avoid inflammation. A well-matched mattress and pillows are key in your search for the optimal sleeping environment, facilitating a refreshed start to each day.

3. Keep It Cool and Dark

The temperature and lighting of your sleep environment significantly influence sleep quality. Maintaining a room temperature that exceeds 73 degrees hinders your ability to fall asleep and maintain an even sleep pattern, while conversely an ambient temperature between 60 and 65 degrees has been found to be optimal for falling asleep. Ensure a serene sleeping space by eliminating light and maintaining a cool ambience.

4. Porterhouse Steak And a Cup Of Coffee For Dinner? Maybe Not.

Your dietary choices directly impact your ability to fall asleep and the quality of your sleep. You’ll want to start cutting off caffeine about 8 hours before your designated bedtime, behavioral sleep expert Dr. Deirdre Conroy recommends.

A study from the European Sleep Research Society also found that foods that are high in sodium, carbs, and animal fats are linked with difficulty maintaining sleep, while lean and high-fiber foods will keep you light throughout the night. Opt for lighter meals in the evening, and reserve caffeinated beverages for earlier in the day to improve your sleeping habits.

5. Keep your Sleep Schedule Consistent! Yes, even on Weekends.

Maintaining a consistent sleep schedule, even on weekends, is the first step towards regulating your internal clock. Our bodies thrive on routine, and disrupting your sleep schedule can result in 'social jet lag,' akin to being in different time zones. In fact, it was shown that individuals that slept in during the weekend were found to have a 42 minute delay in melatonin (the “sleep hormone”) secretion, as well as significant delays in sleep onset. Resist the temptation to sleep in on weekends and aim for a consistent bedtime and wake-up time daily.

6. Explore Sleep Aids for Enhanced Rest

Natural sleep aids provide safe alternatives to traditional pharmaceutical solutions, promoting better sleep without the risk of addiction. This being said, there is no “one size fits all” for these products, as for example oral supplements’ direct release of melatonin and short half-life of 2 hours can often contribute to morning grogginess and too intense dream cycles.

The DEEPS Nightly Sleep Patch delivers sleep-enhancing, clinically studied ingredients gradually through the night, supporting longer, uninterrupted sleep. Additionally, sleep masks can be used to ensure darkness, encouraging the body's melatonin production and improving sleep onset and quality. These aids offer effective options for those seeking restful sleep.

A Resolution for a Healthier Tomorrow

Listen, we’re all human here, and the truth of the matter is that this stuff is not easy! And here at DEEPS we certainly don’t want you to start stressing about these six tips on top of your everyday shenanigans, so our advice is: start with one. Do you have a new book you’re eager to start? Put the phone away for the night before you get reading. Have a free weekend ahead of you? Be brave and set an alarm so you don’t oversleep. Need a caffeine boost to finish your day at work? Try cutting it out 3 instead of 8 hours before going to sleep.

Expecting yourself to become a disciplined machine overnight can be as ineffective as not trying at all. Being your best self can start with one little step.