GIMMY's Tips on Getting Deep Sleep
by Boris Paul Roelandt on Jan 20, 2023
4 Tips to Better Sleep
If you have a hard time falling asleep, it’s natural to think that the problem starts when you lie down in bed. In reality, though, the lead-up to bedtime plays a crucial role in preparing you to fall asleep quickly and effortlessly. Changing these habits can take time, but the effort can pay off by making you more relaxed and ready to fall asleep when bedtime rolls around. As much as possible, try to create a consistent routine that you follow each night because this helps reinforce healthy habits and signals to mind and body that bedtime is approaching.
Adjust Sleep Routine
Taking control of your daily sleep schedule is a powerful step toward getting better sleep.
- Set a Fixed Wake-Up Time: It’s close to impossible for your body to get accustomed to a healthy sleep routine if you’re constantly waking up at different times. Considering your fixed wake-up time, work backwards and identify a target bedtime. Whenever possible, give yourself extra time before bed to get ready for sleep.
- Be Careful With Naps: To sleep better at night, it’s important to use caution with naps. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.
Sleep Inducing Bedroom
An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. In designing your sleep environment, focus maximizing comfort and minimizing distractions, including with these tips:
- Use a High-Performance Mattress and Pillow: The best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax.
- Avoid Light Disruption: Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask for over your eyes can block light and prevent it from interfering with your rest.
- The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room.
- Essential oils with natural aromas, such as lavender5, can provide a soothing and fresh smell for your bedroom.
Pro-Sleep Daily habits
A handful of steps that you can take during the day can pave the way for better sleep at night.
See the Light of Day: Our internal clocks are regulated by light exposure.
- Find Time to Move: Daily exercise has across-the-board benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime as it may hinder your body’s ability to settle down before sleep.
- Monitor Caffeine Intake: Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Other drinks too, alcohol affects the brain in ways that can lower sleep quality.
- Don’t Eat Too Late: It can be harder to fall asleep if your body is still digesting a big dinner. Avoid late dinners and minimize fatty or spicy foods. If you need an evening snack, opt for something light and healthy such as a GIMMY Deep Sleep gummy.
Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. Some habits can improve your sleep health, therefore focus on consistency, same-time when you go to bed every night; make sure the room is at a comfortable and relaxing temperature. Blue screens before bed-time should be avoided, such as laptop, TV, and smart phones. Being physically active during the day can help you fall asleep easily at night. Lastly don’t forget your GIMMY Deep Sleep gummy and off you go into deep slumber.
GIMMY Deep Sleep: