The after-effects of a poor night’s sleep are far too relatable for my liking. Tiredness, irritability, a short fuse, and a loss of focus lead to the dreaded brain fog, plaguing my entire day and mental state. Not surprisingly, as much as I’d like to think guzzling 4 cups of coffee will keep me alert when sleep-deprived – it’s only wishful thinking.
There’s no guarantee you can wake up feeling rested and ready to tackle the day. However, a few steps exist which can help promote healthy sleep, including strategies that can make the bedroom more open to relaxation. I spoke to Sleep Expert and founder of @sunshinecomattress, Laura Di Lorenzo, who filled me in on the go-to tips she swears by to receive the deepest sleep.
How to Sleep Through the Night Without Waking Up:
#1: Stick to A Realistic Sleep Schedule
It’s imperative to maintain a consistent routine to reap the benefits. This means going to bed and waking up at the same time every day, which helps train the body to naturally maintain its circadian rhythm (internal clock). “Be gentle with yourself,” says Laura, who recommends creating small changes to your routine to avoid massive disruption, or worse, reverting back to old habits. If your goal is to sleep earlier, work in increments. Go to bed 10 minutes earlier than the previous night for a smoother transition.
#2: Take Hydration Seriously
It’s no surprise water is vital to our health. But how is it linked to our sleep? Turns out, sleep deprivation may be a contributing factor to dehydration. If you find yourself feeling restless throughout the night, chances are the hormone responsible for hydration (Vasopressin) is being affected. To combat this requires a simple task: make consuming water a priority throughout the day. Avoid sugary drinks, keep water as your main thirst quencher, and take small sips regularly for a total whole-body improvement.
#3: Use A Body Pillow
“Game-changing,” Laura proclaims as she tells me that once you discover the glorious benefits of sleeping with a body pillow, you never look back. Don’t mistake this for your typical head pillow – although Laura does say you can easily substitute this for a king-sized version.
What makes this item a must-have? Body pillows are long and narrow, meant to cushion your arms and legs. It helps to “release pressure from your hips and keep your shoulders supported,” reducing the likelihood of disrupted sleep and soreness.
#4: Opt for Breathable Bedsheets
“Fabrics made with naturally sourced materials like cotton or bamboo are considered top choices as they are breathable, absorbent, and sustainable,” mentions Laura. These materials won’t lock in heat and typically feel more comfortable on the skin, making them a prime option for those who suffer from sensitivities.
#5: Switch to A Hypoallergenic Pillow
If you have allergies or often receive nighttime congestion, it might be worthwhile to switch from your current pillow to a hypoallergenic option. These pillows use specific fabric, like bamboo, which forms a barrier against allergens, preventing them from entering the pillow and causing havoc on your nighttime sleep.
#6: Choose Organic When Possible
“The majority of mass-produced mattresses are made using a variety of petroleum-based chemicals, foams, plastics, and controversial flame retardants”. This can lead to various symptoms, including “nausea, night sweats, headaches, dizziness, sinus problems, sore throat or difficulty breathing.”
Organic mattresses are naturally hypoallergenic and eliminate toxic exposure, meaning a less likelihood of developing adverse health risks. But aside from personal health, choosing organic benefits the environment as well. Unlike their conventional counterparts, these mattresses help reduce your carbon footprint and are biodegradable – making them a suitable option for those with sustainability in mind.
#7: Sleep in the Nude
Yes, you heard that right. Laura believes in a “less is more” approach when it comes to bedtime attire. “A lot of people may not realize this, but what you wear can impact your sleep quality,” she says. T-shirts, PJs, shorts- more often than not- rub against your skin and increase your body’s temperature as you lie in your bed, two contributing factors that can ultimately disrupt your sleep cycle.
Laura’s solution? Ditch the clothes. “Sleeping nude can actually help to achieve the perfect temperature for quality sleep.” Plus, it can also help you fall asleep faster. If you’re not too keen on sleeping completely naked, keep the number of layers you wear to bed at a minimum to still receive the benefits.
To learn more on making the switch to organic mattresses and bedding, visit Sunshine Mattress Co.