Resolutions are hard to keep! Statistically speaking about 40% of Americans make resolutions for the new year. These points of resolve mainly fall into the “health and wellness” category - losing weight, changing diet, exercise regimen (starting or increasing frequency), or managing time more efficiently - usually top the list.
In the “resolution game,” the odds are NOT in your favor. According to www.staticbrain.com only 8% of resolutions made are actually kept, for more than a week. I propose a resolution that can be kept in your sleep, literally.
Your 2020 New Years Resolution: Sleep better, deeper and more effectively
- Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness, and performance.
- Avoiding stimulants such as caffeine and nicotine close to bedtime. When it comes to caffeine, moderation is key, carrying a 12-hour half-life. The caffeine you consume at 6am in the morning is half dissipated at 6pm in the evening.
- Alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
- Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercises, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.
- Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
- Ensuring adequate exposure to natural light, especially first thing in the morning. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
- Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking a warm shower or bath, reading a book (actual paper, not a screen, for thirty minutes prior to sleep time), or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
- Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. The bright light from lamps, cell phones, and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible. Consider using blackout curtains, eyeshades, earplugs, "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing.
- Exposure to screens - such as Cell Phones, Laptops, and Tablets - has a large effect on sleep cycles. NO SCREENS thirty minutes prior to bedtime, more if possible. This means checking in on social media right before bedtime has a hugely detrimental effect on getting to sleep and attaining deep sleep.
Things you do not measure are almost impossible to improve. Using a sleep tracking application will greatly help your “better sleep hygiene” resolution. Easy to use and inexpensive sleep tracking applications exist for IOS and Android devices or if you have a fitness tracking wearable most have a sleep tracking app you can use the reporting to track your sleep habits. Using the bullet point list above as goal items in your hygiene improvement regimen in combination with sleep reporting review should lead to better and more restful sleep.
A major component of your quality of sleep lies in the quality of your mattress and utilizing the best sleep technology available. A new product to market the A2B line of sleep products allows for the deployment of the latest and greatest sleep technology available. The way we sleep has not seen new technology since the industrial revolution.
Sleep Number and memory foam were released about a decade ago, representing the last real update to sleep tech, that is within reach of the average consumer. A2B technology disrupts the traditional sleep technology marketplace with targeted products. Anti Aging Bed and Anti Oxidant Bed - combined with an ageless face mask - represent a nano infused set of products that allow your body’s electrical system to reset each and every night. Inviting new technology into your bedroom can seem daunting, but the benefits are huge.
Using patented and exclusive technology A2B helps maximize the ⅓ of our lives spent in bed to better your health and wellness. Getting to a deep sleep cycle and allowing for your body to repair itself without medications, a natural healing aide gives a power boost to your new resolution, the one you can sleep your way through.
A2B offers an entry-level product that allows you to keep your current mattress and reap the benefits of the new sleep tech. The Anti Aging Bed Cover & Anti Oxidant Bed Cover fits over your existing mattress and is relatively inexpensive, compared with replacing your bedding set up. A2B cover of choice combined with weighted blanket, organic sheets, nano infused silver sheets and wrinkle-reducing sleep mask (coming soon) will result in a deeper and cleansing sleep cycle with a more youthful appearance when you tackle each day!
Things that are not measured are not easy to change. Combine sleep goals with actionable life goals and changing habits positively with your new sleep hygiene habit! 2020 has the potential to be the most restful year of your life!