We all know that Sleep is critical for our overall wellbeing – and we suffer if we lie awake praying for sleep. The Centers for Disease Control and Prevention reports that roughly one-third of American adults don’t get enough sleep on a routine basis. Over time, slumbering fewer than the recommended seven hours a night can lead to chronic conditions ranging from diabetes to obesity.
It’s enough to lose sleep over.
There are indeed times when adequate sleep is vital (like the night before a job interview!), but consistently sleeping well is an essential part of a healthy lifestyle. So, we at Masiello Employment did a bit of snooping to uncover six secrets to a good night’s sleep:
1. Routine. As often as possible, go to bed at the same time each night and rise at the same time each morning, weekends included. Eventually, your body will adjust to the routine, leading to greater feelings of restfulness upon waking, continued energy throughout the day, and drowsiness when you expect it (and want it!) at night.
2. Power Down. Several hours before bedtime, turn off all electronics and don’t bring them into the bedroom with you. Beyond mental stimulation, the blue light emitted from some electronics can foster feelings of wakefulness. If you *must* use your electronics – set your device to “Night Shift” once the sun goes down, which is easier on the eyes and may be more soothing to your brain activity.
3. Noshing. Take your last bite of food two to three hours in advance of going to bed. In addition to careful timing of dinner, it’s also wise to consider what you eat—avoid stimulants like chocolate and caffeine and add in foods with a reputation for a calming nature, like turkey, tart cherries, bananas, almonds, and chamomile tea.
4. Sanctuary. You might think a nice bed, bedding, and pillows are luxury items but consider this: you’ll spend nearly one-third of your life in bed. So, all those hours spent tossing and turning on an uncomfortable mattress with neck-bending pillows and irritating sheets can have a negative impact on all the other hours in your day. When possible, invest in the best quality you can afford and be sure to test both your mattress and pillows before purchase, and investigate all the different kinds of bedding options (linen, cotton, etc.) to find which is most appealing to you. Also, prepare your body for bedtime by taking a hot shower or bath just before slipping into bed and pairing socks with your pajamas—research shows that going to bed with an elevated body temperature can lead to more restorative sleep. In addition, make sure your bedroom is completely dark (invest in light-blocking curtains), quiet, and cool (in general, the ideal sleep temperature is between 60 and 67 degrees).
5. Exercise. Most days of the week, work in some physical activity. Moving your body and burning energy help ensure you’ll be tired and ready to sleep at the end of each day. You don’t have to run a marathon, of course; even a stroll around the neighborhood after dinner each night (or before breakfast each morning) will help you feel tired at bedtime.
6. Testing. If you follow all this advice but still have trouble sleeping or feeling rested, consult your Doctor about scheduling sleep tests. Perhaps you suffer from sleep apnea which can negatively influence your overall sleep experience.
Sweet dreams from all of us at Masiello Employment! When you’re ready to stop dreaming of a new job and find one instead, give us a call; our recruiting team is available for a free consultation.