Sleep is the key to feeling and looking your best. Getting enough sleep every night gives your
body time to recover from the day, repair damage, calm inflammation, fight infections, and flush
toxins from the brain. When your body is well-rested, your skin will glow, your brain will feel
sharp, and your energy will last all day long.
Unfortunately, over 35% of American adults get less than the recommended 7–8 hours of sleep
every night. If you’re lacking the sleep you need, it’s time to make some changes! Here are
some tips from Elevate Yoga & Wellness to help you sleep your way to youthful vitality.
Enhance Your Sleep Environment
The more comfortable you can make your sleep environment, the better. Aim to make your
bedroom as quiet and dark as possible. Turning on a fan or running a white noise machine can
help you block out unwanted sounds. Blackout curtains will help prevent streetlights from filtering into your room. If you tend to sleep hot, turn down your thermostat and invest in some
breathable bedding that will keep you cool.
Your pajamas can also play an important role in your nighttime comfort. Nightgowns and
pajamas made from cooling, breathable materials like bamboo will make it easier to get and
stay comfortable all night long. Look around online for clothing reviews and buying guides so
you can treat yourself to some new sleepwear for a more comfortable slumber.
Get Outside During the Day
Another easy way to improve your sleep is to spend some time outside every day. Bright light
exposure during the day helps your internal clock stay synced with the 24-hour, day-night cycle.
As a result, your hormones can work their magic and make you feel tired at the right time every
Verywell Mind recommends going outside first thing in the morning to reset your internal clock
and signal your body to stop the production of melatonin, the hormone that makes you sleepy.
For bonus points, go for a little walk during your morning outing to enjoy the sleep-enhancing
effects of regular exercise.
Sleep on a Consistent Schedule
Sleeping at the same time every day will also help you align your schedule with your body’s
production of sleep hormones. Despite common belief, sleeping in on the weekend is not a
great way to recover lost sleep. It’s far better to get a good night’s rest every day than it is to
shift your sleep schedule around throughout the week. As Healthline explains, an inconsistent
bedtime can mess with your body’s internal clock and disrupt your quality of sleep during the
Wind Down in the Evening with Calming Activities
Do you have a hard time quieting your mind before bed? If racing thoughts are keeping you up
at night, you’re not alone. But trying to sleep while going over the events of the day — or fretting
about tomorrow — is nearly impossible.
Try adopting a calming bedtime routine that will help you disengage from the day and prepare
your mind for relaxation. Avoid working, reading the news, engaging in stimulating conversation,
or playing frustrating games during this time. Stick to relaxing activities that make you feel
positive and at ease. Think: reading, taking a bath, or doing some light stretching. You may also
employ some breathing techniques to release tension and find calm.
Are you getting enough sleep? Skimping on shuteye will leave you feeling tired, sluggish, and
foggy all day long. If you want to feel and look your best, getting a good night’s sleep every night
is essential. Try implementing some of these sleep-inducing strategies tonight and see how they
work for you!
Physical activity plays a very important role in sleep quality. If you’re looking for new ways to get
moving, try aerial yoga! Get started with Elevate Yoga today!