{"id":165,"date":"2023-09-08T00:49:01","date_gmt":"2023-09-07T14:49:01","guid":{"rendered":"https:\/\/admin-qa.engage.global\/?p=165"},"modified":"2025-08-31T23:47:25","modified_gmt":"2025-08-31T13:47:25","slug":"how-to-sleep-better","status":"publish","type":"post","link":"https:\/\/admin-uat.engage.global\/?p=165","title":{"rendered":"HOW TO SLEEP BETTER_Testnew"},"content":{"rendered":"

How to sleep better<\/strong><\/h1>\n

15 science-backed tips for your best rest<\/strong><\/p>\n

Good sleep is a foundation for good health and a happier frame of mind. Set the stage for a restful night, starting in the morning and continuing into the early evening.<\/p>\n

How nice if we could all be \u201cmorning people,\u201d and wake up every day feeling refreshed, alert, and hopeful … ready to take on the world … What\u2019s that? Oh, maybe that\u2019s NOT how we feel every day?<\/p>\n

And, we\u2019re not alone. According to\u00a0research<\/u><\/strong><\/a>, almost a third of us drag ourselves out of bed in the morning because we haven\u2019t gotten enough good-quality sleep at night, which means we\u2019re not feeling as great as we could be during the day.<\/p>\n

Do you need to get better sleep?<\/h2>\n

If you\u2019re waking up tired and fuzzy-headed, it can be harder to remember things, like where you left the keys when you\u2019re rushing to get out the door, or maybe at work, you don\u2019t feel as focused or productive as you could be.<\/p>\n

Being tired throws your hunger hormones out of whack, and a sleepy brain loses\u00a0executive function<\/u><\/strong><\/a>, so it\u2019s harder to make healthy choices. What that means: when you hit a wall late in the afternoon you\u2019re more apt to grab a candy bar, a bag of chips, or other sugary or salty snacks that would not get a nutritionist\u2019s stamp of approval.<\/p>\n

Not surprisingly, by the time you get home you may be feeling irritable or cranky, and a little wound up. Not the best state of mind for peacefully drifting off a few hours later.<\/p>\n

To feel your best during the day, you need to sleep well at night. Unfortunately, there\u2019s no magic wand you can wave to make that happen. But there are some simple steps you can take to help you sleep better. Here are some things to consider if you want to get better sleep.<\/p>\n

5 tips to create a restful environment for a good night\u2019s sleep<\/h2>\n

Your bedroom should feel like a sleep oasis \u2014 stress and distraction-free. While creating the right environment is, to a certain extent, a matter of personal preference, sleep experts offer these sleep hygiene suggestions that are backed by science.<\/p>\n

1. The ideal room for sleep is\u00a0<\/strong>cool and dark<\/u><\/strong><\/a>\u00a0Most experts agree that the sweet spot for temperature is between 60 and 67 degrees Fahrenheit. According to a National Sleep Foundation poll,\u00a073% of Americans say<\/u><\/strong><\/a>\u00a0the darker the room the better. 65% of people use shades, curtains, or blinds to block unwanted light.<\/p>\n

2. Peace and quiet make for bedroom bliss.<\/strong>\u00a074% percent of Americans think that quiet is crucial for getting good sleep. That said, many people rely on \u201cwhite noise\u201d or some type of ambient sound to help mask disruptive noises like car horns or highway traffic. You can also use a fan (which will do double duty, keeping your room cool) or try one of the many\u00a0soothing sleepcasts<\/u><\/strong><\/a>\u00a0or some\u00a0sleep music<\/u><\/strong><\/a>\u00a0from\u00a0the Sleep experience<\/u><\/strong><\/a>\u00a0in\u00a0the Headspace app<\/u><\/strong><\/a>. Sleepcasts run about 45 minutes and can help create a relaxing, peaceful environment for sleep. Help create an environment that’s conducive for a restful night’s sleep \u2014\u00a0sign up and start using the Headspace app<\/u><\/strong><\/a>.<\/p>\n

3. Choose the bedding (and sleep position) that\u2019s best for you.<\/strong>\u00a0A comfortable mattress and pillows are essential for good sleep, but whether they\u2019re soft or firm is up to you. The pillow you choose may depend on your preferred sleep position. If you\u2019re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. People who sleep on their backs should consider a thinner pillow to limit stress on the neck.<\/p>\n

4. Declutter your bedroom.<\/strong>\u00a0If your bed feels dreamy but your room is a mess, you could be at a higher risk for sleep problems.\u00a0A study<\/u><\/strong><\/a>\u00a0presented at the June 2015 SLEEP conference in Seattle suggests that those surrounded by clutter were more likely to have a sleep disorder. What your eyes see when you walk into a room can influence whether or not you\u2019ll have an easy time falling asleep. So, as many of our parents used to say, clean up your room!<\/p>\n

5. Pick the perfect pillow for you.<\/strong>\u00a0Pillow fill<\/u><\/strong><\/a>\u00a0is important to consider if you suffer from allergies. Fills vary from natural choices like feathers to synthetics like rayon, foam, or latex. Look for pillows that are hypoallergenic to lessen the chance of nighttime congestion and sniffles that can keep you awake.<\/p>\n

5 ways to wind down for better sleep at the end of your day<\/h2>\n

Especially after a busy day, it\u2019s important to allow time in the evening to decompress and unwind before heading to bed. That doesn\u2019t mean turning your home into a silent retreat. Just a few small changes can awaken your senses and calm your busy mind, easing the transition from daytime to night.<\/p>\n

1. Music can soothe us.<\/strong>\u00a0Rather than listening to the news \u2014 or the chatter in your head\/mind \u2014 when you get home, put on your favorite music. While classical music has been shown to lower blood pressure and reduce stress, any music that you enjoy will help you quiet down and lift your mood. If you\u2019re looking for some sounds that are specially designed to soothe, check out\u00a0Headspace\u2019s sleep music<\/u><\/strong><\/a>\u00a0and\u00a0sleepcasts<\/u><\/strong><\/a>.<\/p>\n

2. Dim the lights when you\u2019re home at night.<\/strong>\u00a0Instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting. In addition to being more low key, indirect light is less disruptive the body\u2019s natural circadian rhythms.<\/p>\n

3. Consider limiting caffeine and alcohol later in the day.<\/strong>\u00a0Part of the winding down process at night actually begins during the day. It includes exercising early, limiting caffeine \u2014 coffee, tea, and soda \u2014 after lunch, avoiding foods that might upset your stomach, and perhaps skipping happy hour, since alcohol too late in the day can diminish sleep quality.<\/p>\n

4. Expose yourself to natural light (outdoors, if possible!) in the morning or earlier in the day.<\/strong>\u00a0Getting enough natural light during the day will also keep your body clock on a healthy sleep-wake cycle.<\/p>\n

5. Ramp down evening emails.<\/strong>\u00a0Try not to read (or send) work emails after dinner. According to a 2018 study out of Virginia Tech, the mere expectation of checking work email after hours can cause anxiety and stress. Each new message represents another decision you have to make, keeping your mind active (and taking away from social time, family time or alone time). The study recommends practicing mindfulness to help you unwind and keep you present for social, family or solo activities.<\/p>\n

5 suggestions to help you de-stress and sleep better<\/h2>\n

What keeps you up at night? More often than not, it\u2019s an active mind caught up in worry and\u00a0anxiety<\/u><\/strong><\/a>, agitation, or even sadness. Here are a few ways to de-stress so you can drift off to sleep more easily.<\/p>\n

1. Try some gentle yoga poses before bedtime.<\/strong>\u00a0According to\u00a0a survey<\/u><\/strong><\/a>\u00a0<\/strong>by The National Center for Complementary and Integrative Health, more than 85% of those who practiced yoga reported reduced stress and 55% reported better sleep.\u00a0These 7 restorative yoga poses before bed<\/u><\/strong><\/a>\u00a0have been shown to increase relaxation and relieve tension.<\/p>\n

2. Start a gratitude list each day.<\/strong>\u00a0Many studies suggest a connection between\u00a0gratitude and feelings of wellbeing<\/u><\/strong><\/a>. Practicing gratitude can have many positive effects on our lives including lowering blood pressure, reducing risks of depression and anxiety, and setting the right conditions for better sleep,\u00a0according to<\/u><\/strong><\/a>\u00a0Robert A. Emmons, professor of psychology at UC Davis and a leading scientific expert on the science of gratitude. Consider keeping a gratitude journal, writing down a few things you\u2019re thankful for a few times per week. There\u2019s no right or wrong way to do this, but\u00a0here are a few tips<\/u><\/strong><\/a>\u00a0to get you started.<\/p>\n

3. Bathe before bedtime.<\/strong>\u00a0Taking a warm bath or shower an hour or two before bed has been shown to relax both the body and mind, in one study lowering both heart rate and blood pressure. Heat relaxes tense, tired muscles, and helps you de-stress.<\/p>\n

4. Read yourself a bedtime story (in book form).<\/strong>\u00a0Reading is a great way to relax. Even just six minutes absorbed in a story can reduce stress by 68%, according to\u00a0research<\/u><\/strong><\/a>\u00a0from the University of Sussex. The cognitive neuropsychologist who conducted the test, Dr. David Lewis,\u00a0described<\/u><\/strong><\/a>\u00a0getting lost in a good book as \u201cthe ultimate relaxation \u2026 you can escape from the worries and stresses of the everyday world…\u201d Best case scenario, it\u2019s a book \u2014 you know, those hardcover or paperback volumes with the pages sewn together \u2014 not a Kindle, iPad, or other backlit devices. If you don\u2019t have a book at the moment, try listening to one of the\u00a0sleepcasts<\/u><\/strong><\/a>\u00a0from Headspace. Choose from a series of descriptive narrations, where soothing voices guide you through relaxing, dreamy landscapes \u2014 allowing you to unwind and power down gently.<\/p>\n

5. Get some Headspace.<\/strong>\u00a0One of the inspirations behind the launch of\u00a0Sleep by Headspace<\/u><\/strong><\/a>\u00a0was that many Headspace members said they practiced\u00a0meditation in the evening<\/u><\/strong><\/a>, including before bed, to help them de-stress and fall asleep. While meditation is not about clearing away or stopping thoughts, it is about learning to be more at ease with your thoughts and\u00a0more compassionate<\/u><\/strong><\/a>\u00a0to yourself and others. In this way, mindful\u00a0meditation can reduce stress<\/u><\/strong><\/a>, and help pave the way for good night\u2019s rest.<\/p>\n

findout more<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"HEADSPACE \u2013 Good sleep is a foundation for good health and a happier frame of mind.","protected":false},"author":20,"featured_media":836,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[42,43,44],"country":[174,175,9,39,16,10,11,12,14,13,17],"employee_type":[176,177,178,179,180,181,182],"class_list":["post-165","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental","tag-sleep","tag-mental-wellness","tag-headspace","country-nzto","country-austo","country-sa","country-anz","country-akl","country-qld","country-act","country-vic","country-nsw","country-wa","country-wel","employee_type-3rd-party-company","employee_type-managed-company-contractor","employee_type-mte","employee_type-nz-sole-trader","employee_type-payg","employee_type-pty-ltd","employee_type-trust-company"],"acf":[],"_links":{"self":[{"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/posts\/165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=165"}],"version-history":[{"count":5,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/posts\/165\/revisions"}],"predecessor-version":[{"id":3622,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/posts\/165\/revisions\/3622"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=\/wp\/v2\/media\/836"}],"wp:attachment":[{"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=165"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=165"},{"taxonomy":"country","embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=%2Fwp%2Fv2%2Fcountry&post=165"},{"taxonomy":"employee_type","embeddable":true,"href":"https:\/\/admin-uat.engage.global\/index.php?rest_route=%2Fwp%2Fv2%2Femployee_type&post=165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}