We spend one-third of our life asleep. Everybody wants a good night’s rest. Everybody wants to sleep healthy. We all agree on that. But what is “healthy sleep”?
The National Sleep Foundation defines “healthy sleep” as sleep that meets the following:
- You fall asleep within 15-20 minutes of lying down
- You regularly sleep a total of seven to nine hours in a 24-hour period.
- While in bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping.
- You wake up feeling refreshed.
- You feel alert and are able to be fully productive throughout the waking hours. (
- Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.
The Harvard Medical School devotes significant resources to studying sleep and promoting healthy sleep. They have an extensive video library here if you would like to hear from medical experts about the important of healthy sleep.
Tips for Healthy Sleep
Most experts agree that there are steps you can take to get to sleep, stay asleep, and wake refreshed.
- Avoid caffeine late in the day
- Limit your exposure to light
- Establish a bedtime routine and keep it
- Exercise daily, but not just before bedtime
- Keep your room dark and cool
- Sleep on a comfortable mattress and pillows
- Avoid alcohol, tobacco, and heavy meals just before bedtime
Healthy Sleep Hygeine
The debate rages about whether to shower or bathe at night before you go to bed or in the morning when you rise. That is one sleep hygiene fight we will not wade into. If it helps you sleep, bathe or shower before you sleep. If not, do it in the morning.
However, bathing at night does reduce the amount of skin and body oils in your bed. Those are just dust mite food.
Speaking of dust mites, it is important to control their population if sneezing, wheezing, or coughing keeps you from getting a good night’s sleep. So, be sure to wash your sheets, pillow cases, and blankets every 7 days in hot water. This will remove the skin cells that are food for the dust mites as well as removing the dust mites themselves.
Protect your mattress and pillows with zippered dust mite proof covers. You’ll extend the life of your mattress and pillows and make it much easier to keep your bed clean.
For temperature regulating comfort, choose natural fibers for sleeping. Cotton wicks away moisture to keep you dry. Both silk and wool fibers work to regulate body temperature as well. This makes these fibers great choices for comforters, blankets, and duvets.
If you’ve got any bedtime routines that work for you, drop us a line. We would love to hear what you do to get a healthy sleep.
Til Next Time!