Sleep Better
Live Better
While we sleep, miracles happen.
Body and mind work harmoniously, allowing us to live better lives.
All you have to do is sleep.
At WoW Futon, we make mattress toppers, futon mattresses, mattress protectors, and bed pillows. However, our true driving force has always been a passion for sleep and its benefits to body and soul. Sleep makes a difference in life—a natural process that cannot be replicated, bought over the counter, or swallowed in a pill. You cannot cheat your way to perfect sleep, but you can understand why it’s important and ensure you give yourself the best chance for a great night’s rest.
10 TIPS FOR BETTER SLEEP
We are living in challenging times, and with the hectic pace of modern-day life, sleep might feel like a luxury you can't afford. However, from a medical perspective, good sleep is essential for keeping your immune system strong and your body and brain healthy.
Yes, lack of sleep can ruin your health, cause weight gain, weaken your immune system, and produce chronic stress. However, sleep is what most of us look forward to at the end of a long or busy day. Unfortunately, many of us are not getting enough. Scientists are only now beginning to understand sleep's major impact on our health.
So, how does sleep affect our brains?
Sleep may play a unique role in the development of diseases that are associated with cognitive decline. The quality of your daily sleep may, in fact, increase or decrease your risk for those diseases. Yes, we now know that quality sleep is fundamentally important for a healthy immune system. Sleep appears to determine your hunger, your metabolic rate, your weight, your immune system, and believe it or not, the way you think, your choices, and even your emotional state. This means that sleep influences many aspects of our brain function.
Let's discover our 10 favorite tips for better sleep.
ALLOW YOURSELF AT LEAST 7 TO 9 HOURS OF SLEEP
TIP 1:
Having a consistent bedtime and wake-up time, even on the weekends, is one of the most important steps to enjoying a perfect night of sleep. This step is vital because it helps set the rhythm of your body's circadian cycle. When you wake up and open your eyes, the natural light coming in resets your circadian cycle every single morning. By doing this consistently, you are programming your brain to know what to do and when to do it every single day. Decide to stick to one sleep schedule seven days a week, and you'll be well on your way to improving the way you sleep.
TIP 2:
AVOID ALCOHOL WITHIN 3 HOURS OF YOUR BEDTIME
Enjoying an alcoholic beverage in the evening will not automatically cause issues with your sleep. However, trying that glass of wine or beer too close to bedtime could affect the quality of sleep because your body is still digesting alcohol when you lie down. Ideally, give yourself about 3 hours between your last drink and lights out, so that the alcohol can be digested properly. This will help limit any negative effects on your sleep.
TIP 3:
AVOID CAFFEINE BY 2:00 PM
You might feel the need to reach for a pot of coffee when the afternoon slump hits around 2:30 PM but following that practice could negatively impact the quality of your sleep. Remember, the effect of caffeine lasts 6 to 8 hours, so you should stop drinking caffeine by 2:00 PM if you're planning a bedtime that's around 10:00 P.M or earlier. An 8 oz cup of coffee has around 100 mg of caffeine, so having a cup of coffee at 4:00 PM means you still have 50 mg of caffeine in your system at 10:00 PM!
TIP 4:
GET SUNLIGHT AND HYDRATE IN THE MORNING
Sunlight stops the brain from releasing melatonin, which is the natural hormone that regulates sleep. Sunlight helps the brain and body wake up and set the pace of your circadian cycle. Within the first 30 minutes after you wake up, walk outside or open a window to get some direct sunlight. Then, drink at least one glass of cool (never cold) water to hydrate your system. By following these tips, you'll feel more refreshed than ever before!
TIP 5:
EXERCISE REGULARLY
TIP 6:
COOL YOUR ROOM TO BETWEEN 64F (18C) AND 72F (22C) AT NIGHT
Your sleep cycle follows your body temperature cycle. In the evening, your temperature falls. This drop is a signal to your brain that it is time to sleep. Sleeping in a cooler environment encourages this process, helping you get to sleep quicker and easier.
TIP 7:
AVOID BLUE LIGHT AT NIGHTTIME
Blue light emitted by electronic devices like cell phones, TVs, and computers blocks your brain's production of the hormone melatonin. Too much exposure to blue light around bedtime will disrupt your sleep. If you can't avoid screens late at night, use blue light blocking glasses for 2 to 3 hours before you go to sleep or use the nighttime mode on your device.
TIP 8:
PRACTICE MEDITATION BEFORE BEDTIME
Increasing research shows that practicing meditation may help you sleep better. In particular, meditation has been shown to improve the symptoms of insomnia as well as boost sleep quality. Meditation helps you respond to external and internal stimulation that may keep you from sleeping.
TIP 9:
GET TESTED FOR SLEEP APNEA
Sleep apnea is a fairly common sleeping issue, and roughly 70% of people with sleep apnea go undiagnosed. When it comes to getting all the benefits that sleep has to offer, it's not just about how many hours you spend asleep, but what happens during those hours. If you are not waking up feeling rested, consider going to your doctor to see if sleep apnea is an issue for you.
TIP 10:
ASK YOUR DOCTOR ABOUT SUPPLEMENTS FOR SLEEP
There are numerous supplements that could help you improve the way you sleep throughout the night. Consider talking to your healthcare provider about the various nutritional supplements that may help you get quality sleep. For example, some people may benefit from magnesium and melatonin as supplements.
Getting exercise during the day will help strengthen your circadian cycle, promote daytime alertness, and feel sleepy when it's time to turn out the lights. However, avoid intense physical activity before bedtime because intense physical activity can raise your body temperature and disrupt sleep. When possible, give yourself time to relax before bed.
