Struggling with sleep?
A recent survey reveals that only 36% of UK adults consider their sleep to be ‘good’. With the rise of technology and urban lifestyles, it’s no wonder that getting a good night’s sleep has become increasingly challenging. However, sleep coach Max Kirsten suggests that by getting back to basics and adopting global sleep habits, we can improve the quality of our sleep.
The Requirements for Sleep
According to sleep scientist Sophie Bostock, regular exercise, darkness, and consistency are key to sleeping well. Anchoring our circadian rhythms by waking up at the same time each day helps us fall asleep more easily and enhances the depth of sleep. Additionally, Kirsten advises considering the temperature of our sleep space and getting as much natural light as possible to regulate our sleep cycle.
Tackling Worries and Anxiety
Looking to Mexican and Guatemalan rituals, Kirsten suggests using worry dolls or writing down our concerns before bed to clear our minds. Meditative practices or relaxation techniques can also help manage ongoing anxieties.
Personalizing Sleep Environment
Following the European tradition of using separate bed covers can help regulate body temperature and reduce disruptions caused by pets or sleeping partners. Additionally, taking a cue from Mediterranean and Japanese cultures, incorporating short naps or saunas into our routines may aid sleep quality.
An alternative to a sauna is taking a steamy shower before bed. Carbohydrates, like noodles and pasta, consumed in the evening can increase sleepiness by boosting tryptophan levels in the brain. Lastly, creating a transitional stimulus control by folding away the bed or dimming the lights before sleep can signal to our brains that it is time to produce melatonin.
Technology and Accessories
For those dealing with noise pollution, reusable earplugs shaped to replicate the inner ear canal can block out unwanted sounds. To combat light pollution, a silk sleep mask can create complete darkness. For enhanced sleep quality, a sensor layer called The Pod can be added to any mattress to track sleep environment and heart rate, adjusting the temperature of the bed accordingly. And for temperature control, Simba’s hybrid pillows with a cool-tech layer can provide a comfortable night’s sleep.
By adopting these global habits and incorporating personalized preferences, we can improve our sleep and wake up feeling refreshed.