According to Consumer Reports, an estimated 164 million Americans struggle at least once a week to get adequate sleep. And in the past decade, there has been a large increase in obesity in the United States.
Studies show that lack of sleep could be an underlying cause of the rise in obesity. So, we wanted to reveal 3 hidden secrets that you can use to guarantee you start having a good night’s sleep every night and not just some nights!
Usually these type of tips involve things like, “don’t drink caffeine before bed”, “don’t drink too much water”, “don’t eat before bed”, or our favorite “get off your phone 30 minutes before bed”.
All of these are true, but there have got to be non-cliche ways to improve sleep, so we set out to find them!
- Only Use Your Bed For What It’s Intended
We all fall victim to the early morning emails, texts and relaxation for hours on hours every once and awhile. Or even the late night binge-watching of our favorite shows that keep us up 3 episodes too long. Heck, maybe you even just want to crawl into bed and lay down after a long day to relax.
If any of these sound like you, then you may want to rethink what you use your bed for.
Your body and mind are always analyzing the information that you input, so if you’re constantly in bed doing something other than sleeping, your body and mind will start to associate lying in bed with some sort of activity, no matter how small.
This could be why you toss and turn for hours before finally falling asleep. Your body and mind think they should be doing something different, not falling asleep.
When you wake up in the morning, don’t stay in bed. Get up and get out. Maybe try putting your phone across the room so you aren’t tempted to get on it while you are lying in bed. Maybe try moving your television out of your room so you aren’t tempted to lay there and binge watch!
Try and understand that your room is your sleep sanctuary and that is its primary function. Over time you will begin to experience much better sleep and much better health.
- Make Your Bed and Change Your Sheets
Raise your hand if you remember getting harped on by your parents to make your bed growing up?
Yes sir I see your hand. Thank you ma’am in the back I see yours as well. And you in the balcony, I see that hand too!
We all probably heard the phrase “make your bed” a time or two and we all probably grew to despise it, so I’ll refrain from saying it now: Go and make your bed.
Whoops, my hand slipped. Darn autocorrect made me say it anyway!
The National Sleep Foundation actually conducted a study on “good sleepers” and “bad sleepers” and found that 7 out of 10 people make their bed every day, and that the bed-makers were 19% more likely to report getting a good night’s sleep.
They even found that 6 out of 10 people change their sheets once a week and the sheet-changers were a whopping 75% more likely to report a good night’s sleep!
Maybe our parents were right about something after all those years!
This is what NSF Chief Operating Officer, David Cloud, said this about the study,” People reported sleeping longer hours and feeling better about going to bed when their bed was made, their sheets were fresh, and their bedroom was comfortable.”
- Get Hydrated
Of course we incorporated hydration, we are a water bottle company, so don’t say you didn’t see this coming!
In all seriousness, staying adequately hydrated throughout the day can play a large role in how well you sleep at night.
Dehydration can cause your mouth and nasal passages to become dry which will result in snoring and a parched throat in the morning. This leads to a night of sleep that doesn’t help you fully recover from the day prior!
Also, going to bed dehydrated can cause you to experience cramps in the middle of the night that will keep your sleep fragmented.
Fragmented sleep has been shown to compromise your alertness, energy and cognitive performance for the following day.
To help make sure you are staying on top of your daily hydration levels, you can invest in a reusable bottle with a straw like the one below that we make!
Stay thirsty, and stay sleepy my friends!