sleephygiene – Be Well Solutions

Getting Quality Sleep in the Summertime

Summertime brings longer daylight hours and warmer temperatures. While this combination can be motivating for many things, it can disrupt your sleep schedule. Prioritizing adequate, quality sleep will help you feel rested and energized for an adventure-filled season. Follow the tips below to keep your summertime sleep on track. Create a Cozy Environment Adjust your sleeping space for personal comfort. Note that indoor temperatures can fluctuate this time of year, and consider lowering your thermostat setting or adding a fan to stay cool. Depending on your typical bedtime and the natural light in your room, curtains or blinds can provide a darker space that is more conducive to sleeping. Tailoring your room to fit your needs each season can help you fall asleep and stay asleep. Choose Cool Materials Just as a cooler environment can promote better sleep, lightweight and [...]

What is Sleepmaxxing?

A viral trend called Sleepmaxxing is sweeping its way through social media. It combines various strategies and practices to optimize nightly sleep. While prioritizing sleep is a necessary component of health, is the approach of sleepmaxxing safe and effective? As with many things on the internet, trends can become popular before adequate research has been completed. Not every trend is beneficial, and certainly not one size fits all. Let’s explore the pros, cons, and overall bottom line to see if sleepmaxxing should be part of your nightly bedtime routine. The Pros Bringing attention to the importance of quality sleep is a strong win in the wellness world. We know sleep can affect nearly every system of the body. Even small efforts to improve sleep can greatly influence our overall health and well-being. Sleepmaxxing includes establishing a consistent bedtime routine to [...]

5 Tips to Sleep Well this Winter

Shorter daylight hours, cooler temperatures, and busy holiday schedules disrupt our sleep schedules. Changes in healthy habits, such as eating a nutritious diet, exercising regularly, and managing stress, also impact our sleep. Although we may feel sleepier during this time of year, we often struggle to achieve adequate, restful sleep. Let’s review five tips to help us sleep well this winter. Get Natural Light Seeing natural light can be challenging to come by during the winter; however, it helps keep your circadian rhythm, or sleep-wake cycle, on schedule. Sunlight, especially in the morning hours, has been found to lower natural melatonin production (Texas ENT Specialists1). Melatonin is a hormone that signals the body to get ready for sleep. Prioritize morning sunlight by spending a few moments outdoors or opening the curtains to let the light in. Limit brighter lights in [...]

5 Tips to Wind Down for Better Sleep

Adequate sleep is something our body needs to recharge and maintain our health. However, between busy schedules and daily stress, it can be hard to wind down for a restful night of sleep. Prepare your mind and body for sleep with the following five tips. Finish Today’s Tasks and Prep for Tomorrow Start your wind down by finishing any priority tasks before getting ready for bed. Plan what needs to be completed today and schedule the rest for another time. Next, arrange and prepare anything you need for the next day, such as laying out clothes, making meals, or reviewing your schedule. This approach allows your mind to relax rather than dwell on your to-do list. Consider physically writing down your schedule or to-do list for the next day to avoid anxious thoughts. Rethink Your Evening Food and Drink Choices [...]

Sleepless from Stress? How to Break the Cycle and Sleep Better

Most of us have experienced stress that interferes with rest and causes sleepless nights. Whenever we don’t get adequate quality sleep, it increases our stress level, and the cycle continues. A study by the American Psychological Association1 found that “Adults with high stress are more likely to say they are not getting enough sleep because their minds race (49 percent vs. 10 percent of adults with low stress).” They also stated that the effects of poor or lessened sleep included feeling more sluggish, irritable, sad, depressed, and having more difficulty concentrating. Break the cycle and improve your sleep quality by incorporating the tips below. Create a Bedtime Routine Creating a bedtime routine that you follow consistently can help prepare your mind and body for restful sleep. Aim to begin around the same time each evening. Start by prepping for tomorrow. [...]

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