Did you know that March 6th to 13th is Sleep Awareness Week? It’s an annual event that promotes the importance of sleep. So just how important is sleep? Anecdotally, we all know that getting a good night’s rest makes us feel better but its benefits go way beyond just boosting our moods or getting rid of those dreaded under-eye circles. It also plays a key part in maintaining a healthy lifestyle.
Disclosure: I have been compensated to share this post. The opinions on this blog are my own.
While some of us are lucky enough to get a good night’s rest, for many, getting a full night of quality sleep can sometimes be a challenge. Below are a list of suggested tips that may help sleepy-eyed Canadians get some quality (and well deserved!) shut-eye.
Make simple changes in your life to help develop a more positive state of mind. Organize, prioritize and give yourself a break every so often. When you have less to worry about, your sleep is less likely to suffer1.
Get Up and Get Active
Consider adding daily exercise to your morning routine or sometime in your day. Regular physical activity will help you fall asleep faster and deeper2.
Make your bedroom a sleeping oasis. Avoid eating, working or watching TV in bed. This way your body will start to associate the bed with meaning it’s time to sleep3.
Limit Naps or Power Nap
Naps throughout the day can prevent your body from falling into a deep sleep at night. If you need to nap, try to limit your sleep to a 30-minute power nap or less in the afternoon4.
Perfect Your Cycle
Going to bed and waking up at the same time everyday can help regulate your sleep pattern5. If you need help with sleep regulation, try Vitafusion™ SleepWell* which contains 2.5 mg of Melatonin in each gummy. Melatonin is a hormone your body releases when it gets dark to tell your body it’s time for bed6. Vitafusion™ SleepWell* is designed for adults suffering from sleep restrictions or altered sleep schedules (e.g. shift work or jet lag). These gummies provide a tasty alternative to hard-to-swallow tablets. Learn more at gummyvites.ca1
Watch Your Munchies
Take note of what you’re eating and drinking before bed and avoid feeling hungry or stuffed. Stomach and bowel discomfort can make you restless, often causing urgent trips to the washroom in the middle of the night7.
Make sure your mattress is comfortable and supportive. The life expectancy of a good mattress is around 9 or 10 years so if your mattress is older than this you may want to consider a new one8. Ensuring your bed is inviting for sleep is also important. Use comfortable pillows and keep your bed sheets clean and fresh by washing them weekly. Try using Arm & Hammer™ Plus OxiClean™ Power Paks in Fresh Scent that’s boosted with baking soda for a refreshing clean.
Exercise, exercise, exercise! This can be a hard one, especially for those who sit for long hours at a desk. Rigorous exercise is ideal, but even light exercise, like walking to and from work, is better than nothing.
Soothe sore and aching muscles. While exercise can help some sleep soundly, it may also lead to stiff muscles, aches and pains9. To help relieve stiff muscles, try using a topical analgesic cream like RUB A535™ Night Time. It is a fast-acting cream that provides soothing relief of muscle and joint pain. Plus, it’s scented with lavender essential oils.
Do you find it difficult to get a full night’s rest? What are some tips you have to help increase total sleep time and quality?