Posted on by Amber Merton

Sleeping Well in the New Year - PlushBeds

New Year’s Eve is a night of celebration for many people. You spend time with friends, and stay up until midnight, counting down the seconds until the new year begins. Then, when it’s finally time for bed on New Year’s Eve, it’s already late, and you end up sleeping in and feeling groggy and tired on the first day of the new year. Have you ever taken some time to think how you could swear off that groggy, sleepy feeling you get the morning after New Year’s Eve, or in general?

Like many people, you probably want to improve your life in one way or another going into the new year with a New Year’s resolution. Some people vow to exercise every day, or improve their diet in the coming year. Yet oftentimes, people forget about an equally vital part of living their best life: getting good sleep.

Getting a good night’s rest every night can drastically improve your mind, mood, and body, and help you deal with (and feel less) stress. Therefore, in the new year, it’s essential we strive for better sleep, in order to improve our bodies and minds in a myriad of ways.

Below, we’ll go over some tips and tricks to help you achieve quality sleep every night.

Why is Sleep Quality so Important?

If sleeping well isn’t one of your New Year’s resolutions, you may want to reconsider, as sleep offers more benefits than you might realize. Getting quality sleep is essential for our mental and physical health. Without enough sleep, our bodies become overwhelmed, and our minds become foggy. Research has shown that getting enough quality sleep can improve our overall health and well-being, while poor quality sleep does the opposite.

Benefits to the Body

When we get a good night's sleep, our bodies are better able to repair and replenish the cells that make up our organs and muscles. This means that we are better able to fight off illnesses, and recover from injuries faster. Furthermore, recent studies have shown that sleep may play a role in removing toxins from our brains. Getting enough zzzz’s also helps us maintain a healthy weight, as our bodies are able to better regulate hunger and appetite hormones.

Benefits to the Mind

Sleep also helps us to cognitively function better. Studies have shown that getting enough sleep can improve memory, concentration, and creativity. It can also help us better manage our emotions, as well as make better decisions.

If you’ve ever woken up from a great night of sleep, and felt energized and ready to take on the day, or had a bout of sleep deprivation, then you understand just how powerful quality sleep is. It’s important to keep in mind that nothing is stopping you from getting a good night’s sleep every night. It may take some time to figure out the perfect duration, times, and sleep environment, but it’s doable. Read on to find out how to improve your sleep in the new year.

Tips to Sleep Better in the New Year

Is one of your New Year’s resolutions to sleep better? Here are some tips to help  with that goal.

Leave the Screens

Leaving your phone and other electronic devices outside of your bedroom is an important step to take, if you want to get better sleep. Digital devices emit blue light. Blue light can trick your brain into thinking it is daytime, and make it harder to fall asleep.

Additionally, the notifications from text messages, emails, and other apps can be distracting, and prevent you from falling asleep. Further, watching TV at night, especially binge watching, has been linked to poorer quality of sleep, and even insomnia in some cases, so that activity can cause more harm than good. It can also be a distraction that keeps you awake far after you’ve felt sleepy.

By leaving your phone and other electronic devices outside of your bedroom, you will be able to create a distraction-free environment that is conducive to getting the restful sleep you need. You will be able to focus on calming activities, such as reading or listening to music, that are more likely to help you relax. This can help you fall asleep faster, and rest more deeply. Plus, you will also be able to avoid the temptation of scrolling through social media late at night, which can further disrupt your sleep.

Creating a phone- and device-free bedroom will help you get better sleep, and wake up feeling more refreshed and energized.

Create an Ideal Sleep Environment

Creating an ideal sleep environment means fine-tuning your bedroom to make it optimal for sleeping. If your bed promotes sleep, then you’ll have an easier time winding down at night time, falling asleep, and staying asleep.

Reducing Noise

Reducing noise is key to creating a comfortable sleep environment. Outside noise, like passing cars, voices, or neighbors can all disturb your sleep, and interrupt your sleep cycle. Also, if your partner snores, or you have roommates that keep you up late, it’s essential that you take some steps in order to reduce disturbance.

The use of noise machines and earplugs can help block out any unwanted noise from outside, or from other rooms in the house. White noise machines, fans, and humidifiers can also help drown out exterior noise, and create a calming atmosphere.

Essential Oils

In addition to sound, smell is another sense that can make or break our sleep environment. Even for those of us who have clean bedrooms that don’t stink, adding essential oils can drastically improve sleep, by creating a soothing environment that will make you feel sleepy. This is especially helpful if you find yourself waking up in the middle of the night, and having trouble falling back asleep. Lavender, Chamomile, and Jasmine are some popular essential oils that are known to help reduce stress and anxiety, as well as promote restful sleep.

Light Control

Controlling light is also important for creating a sleep-friendly environment that supports your circadian rhythm. Light from your partner’s bed stand, street light, natural light, or passing cars can throw off our body’s circadian rhythm, and make falling asleep very difficult. Therefore, try black-out curtains, dimmer switches, and eye masks to help reduce light levels, and make you fall asleep faster.

Temperature

Finally, make sure to keep your bedroom at a comfortable temperature. If you're too hot in bed, falling asleep quickly can be a challenge, and you may find yourself waking up in the middle of the night feeling uncomfortable. A cooler room is ideal for sleeping, as it helps your body regulate its internal temperature, and relax. Therefore, keep your thermostat in the low to mid-60s (Fahrenheit) for the best, most comfortable sleep.

Improve Your Sleep Schedule

Creating a better sleep schedule is one of the best things you can do to improve your overall sleep quality, and is one of the best New Year’s resolutions to make.  A good sleep schedule helps you maintain a regular bedtime and wake time, which helps keep your body's circadian rhythm in check, and encourages better sleep. Most people do well on 7-9 hours of sleep.

To create a better sleep schedule, start by setting a consistent bedtime and wake time that you can stick to seven days a week. Once you have a regular sleep schedule, stick to it as closely as possible, even on the weekends and special occasions like New Year’s Eve.

As a best practice, avoid napping during the day, as a daytime nap can throw off your internal clock, and make it harder to fall asleep at night. Make sure to avoid caffeine, alcohol, and nicotine in the evening, as these can interfere with your sleep. It’s good idea to get to bed early, so you can get in the recommended hours of sleep each night.

In addition to setting a regular bedtime and wake time, it is important to create a calming bedtime routine, and give yourself enough time to relax before falling asleep. This can include reading a book, taking a warm bath, listening to soothing music, or spending time meditating This is a sign to your body that it is time to wind down, and help you feel sleepy.

Exercise and Diet

Exercising and eating a healthy diet are very important to improve sleep. And, losing weight seems to be a New Year goal for many, if not most people. If exercising more and eating better is already one of your new year’s resolutions, then it’s an easy one to tie into better sleep.

Food and exercise play an important role in maintaining our body's energy levels, and telling our brain when it’s time to rest. That said, it’s wise to exercise early in the day, particularly if you are doing high-intensity interval exercising, as it may take you longer to fall asleep

If you manage to improve all three, your self-improvement will skyrocket, and you can lower your risk of heart disease as well. Plus, once you build a regular routine, you’ll find that it’s easy, and you have more energy throughout the day, especially when you eat healthy.

When considering a diet, it’s also best to keep in mind alcohol consumption. It’s not uncommon for American adults to consume alcohol before bed as a matter of routine, but it is always best to keep alcohol consumption at a minimum, because it disrupts our sleep, and makes getting deeper sleep more challenging. (Caffeine before bedtime is also a no-no). Plus, if you want to improve your health, cutting back on alcohol is a great way to start.

Upgrade Your Bed

Upgrading your bed in the new year is a great way to start off the year strong. Having a comfortable and supportive mattress, along with luxurious pillows, bedding, and a topper, will completely change your entire sleep experience for the better.

Replace Your Old or Worn Mattress

Over time mattresses wear down, and can become lumpy. They lose support and comfort, and make it impossible to get enough quality sleep for a good night’s rest. Furthermore, if you don’t have a quality mattress, to begin with, then you’re in for a very pleasant surprise when you make the switch.

Luckily, at PlushBeds we offer only the highest quality mattresses at an affordable price. We have options for every type of sleeper, with different levels of firmness and mattress types available, including organic latex mattresses, hybrid latex mattresses, our eco-friendly Natural Bliss mattress, memory foam mattresses, and more. Each of our mattresses is made from high-quality materials that provide support to the body, and superior comfort.

If you’ve tried everything to improve your sleep environment, it may be time to trade in your mattress for a new one. You’ll be surprised at just how much a great mattress can improve your sleep.

Toppers

If your current mattress is new, or you aren’t ready to replace it, consider one of PlushBeds mattress toppers. Mattress toppers change the feel of the bed to fine-tune it to your needs. We offer natural latex toppers, handmade wool toppers, down alternative toppers, and memory foam toppers.

Bedding

Replacing your bedding is another effective and easy way to sleep better. Soft, luxurious bedding will make your bed softer, smoother, and more comfortable. Browse our wide range of sheets and linens here.

Pillows

You could have the best mattress in the world, that is perfectly suited to your body, but without the right pillow, you still won’t be sleeping well. A great pillow perfectly supports your head and neck, making it a vital part of your sleep. At PlushBeds, we offer latex pillows, goose and down pillows, along with wool pillows for every type of sleeper.

Takeaway

For this New Year’s resolution, consider adding sleeping well to the list. Making changes to your sleep environment and your bed will drastically improve your sleep, and leave you feeling better this new year. Try out these tips, and let us know which ones helped you the most. And, for all of your mattress and bedding needs, visit PlushBeds.

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