A quality night's sleep is important for all to function at their best throughout the day, however most give it little consideration. We believe by optimizing your sleep routine and practicing consistent Sleep Hygiene (which is the process by which you prepare your body for sleep), not only can you wake up with more energy, but also reduce stress and increase resistance to illness and much more!
We recommend the following practices to have the best night's sleep:
• Consistency in time to bed: If you create a consistent routine for "bed time" your body will naturally start to shut-down and prepare itself for sleep.
• Screen time: Shut off screens between 2-3 hours before bed time. This will reduce the stress on your eyes and help you begin the relaxation process for getting a good night's sleep.
• Prepare your Room: Sleep in a cool, dark environment with as little potential interruption as possible. We understand this isn't always easy for young parents, but it's important to do what you can with the time you have. Also, remove your phone from your night stand, get a standard alarm clock (as to not rely on the phone) so that you're not interrupted by a notification or enticed to check it.
• Get the right gear: Invest in a mattress/pillow/sheet set that you can afford as you'll spend up to ⅓ of your life on this! A bad mattress is one of the biggest offenders of a poor night's sleep. If you have a partner you sleep next to, mattresses that reduce motion transfer can help reduce the likelihood that your partner wakes you up if they move at night.
Also, if you need it, invest in a sleep mask. If you need ambient noise like rain or ocean, invest in a white noise machine or an oscillating fan.
• Plan your sleep: Set your timer in increments of 90 minutes to optimize your Circadian Sleep Cycle. Typically, our sleep biorhythms occur in 90 minute increments, the end of which are the deepest (most rejuvenating) REM sleep. If you've gotten plenty of sleep and woke up a bit tired, you may have woken up in an early stage of sleep.
Know your partner's plans as well and be sensitive to their sleep requirements. Not everyone requires the same amount of sleep to function at optimal levels so it's important to know yours and have respect for others.