It’s no secret that getting a good night of sleep is vital for your overall health and well-being. Doctors and scientists suggest that adults should get between 6 and 8 solid hours of sleep per night; however, if you’re like so many Americans, you probably aren’t getting enough sleep.
Given the state of the world combined with the everyday stresses of juggling life, too many people have too much on their minds, and when you have too much on your mind, falling asleep can seem impossible. If you spend more of your nights tossing and turning than you do sleeping, there’s no doubt that you’re feeling the effects. Lack of sleep can impact virtually every facet of your life. It can make you feel groggy, cranky, negatively effects cognition and memory, slows reaction time, slows your metabolism, and even weakens the immune system. In other words, sleeping poorly over a prolonged period of time can be damaging to your overall health and well-being.
At Muscle Lab, we understand that sleep is a crucial part of health and wellness. In an effort to support our patrons, we put together some tips that might be able to help you get more out of the time you spend between the sheets.
Set a bedtime
It might sound silly for a grown adult, but setting – and sticking to – a bedtime can do wonders for your sleep. Whether it’s to enjoy a few hours by yourself at the end of the day after you put the kiddos to bed, to finish projects that you never seem the have the time to do; whatever the case may be, if you’re in the habit of pushing the midnight oil, you’re doing yourself a disservice. While it’s true that there never seems to be enough hours in the day and there just always seems like there’s something that needs to get done – or you simply want to enjoy some downtime catching up on your reading, your favorite shows, or doing crafts – staying up way too late can be damaging to your health and well-being. It goes without saying, but the later you go to bed, the less sleep you’re going to get, and the more groggy, cranky, and just icky you’re going to feel when the alarm clock goes off.
Do yourself a favor and set a bedtime. As mentioned, between 6 and 8 hours of sleep per night are recommended. Count backwards from the time you have to wake up in the morning to determine when an ideal bedtime for you should be. Make sure you stick to it as much as you can, too.
Get into a routine
In addition to setting a bedtime, you should also try setting up a bedtime routine. About 30 to 60 minutes before it’s time to turn in for the night, start winding down. Pick up a book and read, do some stretches, meditate, do yoga, practice breathing exercises, recite positive affirmations, take a soothing aromatherapy shower, light some candles and soak in a tub filled with Epsom salt, listen to mellow music. By establishing a bedtime routine that includes these types of soothing activities will help to calm your body and your mind, which will ultimately help you fall into a slumber and get a more restorative night of sleep.
Turn off the screens!
Nowadays, screens are everywhere you turn! Televisions, smartphones, tablets, computers, laptops; you can’t seem to get away from them! While technological devices certainly have their place, too much screen time can be detrimental to your health – and it can really do a number on your sleep. Not only does the content you’re consuming ramp up your brain activity, but the blue light that bounces off those screens are bad for your eyes and your sleep, too. With that said, make sure you turn off your screens. At least 30 minutes before bedtime, shut them down, and make sure that you keep all screens out of your bedroom! Instead of watching TV before bed, read, and instead of using an e-reader, grab a good old-fashioned book. You’ll sleep a whole lot better.
Research has found that exercising not only improves your physique by strengthening your muscles and slimming down, but it also helps to promote better sleep; in fact, studies that have compared those who exercise regularly to those who do not found that the individuals in the former group enjoy a much higher quality of sleep. Lift weights, do some cardio, try HITT, run, jog, ride a bike, swim, dance, or even just go for a walk. There are so many ways you can be active; the goal is to get your body moving. Regular exercise gets the blood pumping and releases hormones that help to promote better, more restful sleep.
Make your bedroom a sanctuary
It goes without saying but it’s worth mentioning that the condition of your sleeping space has a direct impact on the quality of sleep you get. If your bedroom is cluttered, noisy, has a funny smell, is brightly lit, or people keep running in and out, there’s no denying that your sleep is going to suffer. With that said, do what you can to make your bedroom a sanctuary. Keep the space as neat and tidy as possible, diffuse soothing essential oils, like lavender or eucalyptus, use room darkening curtains, make it a no-entry (save for emergencies) and no-screen space, and do what you can to make sure that it’s as quite as possible, and perhaps consider playing some soothing music, like classical or nature-inspired music, or a white noise machine, to drown out any intrusive noises.
Give cryotherapy a try
Last, but certainly not least, try cryotherapy. Cryotherapy is the practice of using super-low temperatures for a limited period of time to promote natural healing. Numerous studies have found that cryotherapy offers a wide range of benefits, such as reduced inflammation, pain reduction, lower stress and anxiety levels, and even promotes more restful, higher quality sleep.
Get a Better Night of Sleep with Cryotherapy at Muscle Lab
If cryotherapy is one of the techniques you want to try to encourage better sleep and you live in the Los Angeles area, head to Muscle Lab. Our LA muscle recovery and wellness spa is one of the chilliest spots in the area, after just one session, we are confident you’ll see a huge difference in your sleep.