3 tips for optimal sleep

(No it's not about counting sheep)

The average adult needs 8 hours of sleep per night. 

Sleep plays a big role in your mood, stress levels, concentration, memory, productivity, energy, weight management and general health. Being sleep deprived has been correlated to the development of diabetes, obesity, and even Alzheimer.

Sleep quality is as important as sleep quantity. Here 3 tips for a good, regenerating night sleep.  

1- INVEST IN YOUR PILLOW

If you think that we spend one third of our life in bed, investing in a good quality pillow is only worthwhile.

There are plenty of options out there that suit any need and preference. My recommendation is to spend some time making some research about materials/fabrics, and depending on your usual sleeping position and eventual chronic pain (neck/shoulders), select the type that suits you best. In terms of material, you go from natural ones such as wool and feathers, to synthetic and memory foam. Again, this is a matter of personal preference so do take the time to test them. Personally, I found my sleep nirvana when I started using a shredded foam pillow with the option to add and remove filling, because I like medium consistency and I'm very particular about the height, so the fact that I can adjust the amount of filling to my liking was just the perfect solution for me. 

2- CREATE THE RIGHT ENVIRONMENT

Make sure that you have complete darkness in your bedroom at night. If external artificial lights are affecting you, blackout curtains are the answer. Your room should not be more than 18/20 degrees, and this is because our body temperature drops by a couple of degrees during sleep. Finally, digital devices should be completely banned from the bedroom, it does not matter if you put them in silent mode or flight mode, just place them in another room. If you are one of those people using their phone as alarm clock, well... buy an alarm clock! They can be really cheap. But if you feel like investing a bit more, I strongly recommend a sunrise alarm clock: they make your waking up much smoother and pleasant.

3- INTRODUCE A BEDTIME ROUTINE

To physically and psychologically prepare yourself for the best sleep, avoid coffee, sugary and highly processed food for dinner (well avoid sugary and processed food in general, but especially in the evening): sugar wakes you up by providing lots of energy you do not need at night, while processed food overcharge your digestive system. Try to take at least 30 minutes of digital downtime before bed, which can be very well spent to read (one of the best ways to mentally unwind at the end of the day), to meditate or to have a hot bath.

Happy sleep!