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How to Achieve the Ultimate Sleep

October 06, 2021

A man and woman on a run

When you think back to the times in your life when you had the perfect sleep, what comes to mind? Did you fall asleep as soon as your head hit the pillow? Did you seem to sleep through the night without being disturbed? Did you wake up feeling refreshed and energized? These outcomes are possible every night if you have the right tips for sleeping well.

 

Much of what contributes to our sleep quality is determined by our daily habits. Our diet, exercise, stress levels and sleep are all interconnected. To achieve the ultimate sleep, it’s important to optimize other areas of our health that contribute to sleep quality.

 

Below are five things you can do to get the perfect sleep you dream of.

1. Get in Some Cardio Exercise

Exercising is associated with improved sleep quality. Studies have found that doing moderate-to-intense exercise helps reduce the amount of time it takes to fall asleep. Some research also shows that physical activity is associated with reduced time spent lying awake during the night. To achieve a good night’s sleep, get in at least 30 minutes of cardio exercise daily. 

 

There is debate over what time of day it’s best to exercise to improve sleep quality. Some studies have found that afternoon or evening exercise helps people fall asleep quicker compared to morning exercise. However, other studies have found that exercising right before bed can negatively impact sleep quality. 

 

Experts say that how a person’s sleep is impacted by what time they work out varies from person to person. To find what works for you, keep a record of your exercise habits and how exercising at different times of day affects your sleep. 

2. Eat a Balanced Diet

Another way to boost your sleep quality is to watch what you eat. A growing body of research is demonstrating how important nutrition is for our hormone production. Certain hormones, like growth hormone, serotonin and melatonin, are involved in sleep regulation. These hormone levels increase or decrease depending on the food we eat.

 

For example, some research has found that eating a high-carb diet is linked to reduced growth hormone一a vital chemical associated with restorative deep sleep. Eating high-carb meals before bed is also linked with more disturbances throughout the night. Avoiding sugary drinks before bed may help you sleep better.

 

A large survey of American adults found that inadequate nutrient intake was associated with insufficient sleep. This link was found to be particularly important in women who were deficient in calcium, magnesium and vitamins A, C, D, E and K. Ensuring you are eating a balanced diet that provides sufficient nutritional value is one way to get high-quality sleep each night.

3. Practice Relaxation Techniques

Stress is one of the leading causes of sleep disturbances. Activating your nervous system’s relaxation response before bed can help reduce stress. One Johns Hopkins sleep expert recommends taking time out of your evening to perform planned relaxation activities, including:

 

  • Gentle breathing: Sit in a comfortable and relaxed position with your eyes closed. Breathe in and out slowly and gently. On each inhale, breathe into your belly. Stay focused on your breath.
  • Progressive muscle relaxation: Sit in a comfortable position with your eyes open or closed. As you inhale, tense all the muscles in your face, then release the tension as you exhale. Repeat multiple times for each muscle group, working your way from your head to your feet.

 

Practice both exercises daily for two weeks, recording on a scale from 1 to 10 how relaxed you feel after each one. At the end of your two-week experiment, choose the technique that works best for you. Incorporate the activity into your nightly routine for a lifelong stress-management skill.

4. Put Away Devices Before Bed

Today there is more awareness about the negative effects of using devices before bed. Whether it’s your phone, tablet, TV or video games, too much screen time before bed can negatively impact sleep quality. Not only does it keep your brain in a state of arousal, but it can also alter the patterns of your sleep cycle. Additionally, the blue light emitted from devices is believed to interfere with your brain’s ability to produce sleep hormones.

 

To help you achieve the ultimate rest, your nighttime routine should include a scheduled time to power down. Experts recommend having a minimum one-hour device-free window before you fall asleep. This means turning off and putting away devices well before bed and doing something else instead, like reading a book or writing in a journal. 

5. Use Essential Oils

Build a ritual around bedtime and prepare yourself for deep rest with essential oils. Known for their soothing and healing properties, essential oils are derived from plants and offer a range of health benefits depending on the type of oil.

 

Aromatherapy is an ancient healing practice that uses essential oils to alter the nervous system. Because our sense of smell is tied to emotion, you can use certain scents to invoke certain feelings. Some essential oils are invigorating, while others induce relaxation. 

 

Below are some recommended bedtime essential oils and how they help with sleep:

 

  • Lavender has been shown to help with insomnia
  • Chamomile has effects on improving total sleep time
  • Bergamot is associated with reduced blood pressure and relaxation
  • Cedarwood may help you fall asleep faster

 

Upgrade your bedroom environment with an aromatherapy diffuser and a selection of soothing essential oils. Aromatherapy is one way to turn your bedroom into a restful sanctuary. The more relaxed you feel in your bedroom, the better you will sleep.

Product Recommendations for a Better Sleep

It’s important to make healthy lifestyle adjustments that can improve your sleep quality and your overall well-being. In addition to getting more exercise, eating a balanced diet and reducing stress, another vital way to achieve optimal rest is to invest in the right sleep system.

 

Below are some of the top recommended products for improving your sleep.

PureFit Adjustable Wedge Pillow System

Optimize your relaxation time before bed with the PureFit Adjustable Wedge Pillow System from Relax The Back. This four-piece set offers the following memory-foam pillow solutions to help relieve tension:

 

  • Wedge base to adjust the angle of your back support
  • Back support pillow that cradles your spine
  • Cervical pillow that comforts your neck and supports your head
  • Knee lift to relieve pressure from your low back and hips

 

Ergonomic support is critical to your ability to achieve a good night’s rest. By finding the optimal position for spinal alignment, you can relieve pressure from pain points that otherwise disrupt your sleep.

 

Shop all ergonomic bed wedges from Relax The Back.

Tempur-Pedic® Mattress

Upgrade your current mattress with a luxurious Tempur-Pedic® memory foam mattress. The famous Tempur material is an ultra-ergonomic high-density memory foam that absorbs your body weight, creating a weightless sensation that’s ideal for spinal health.

 

Not only are Tempur-Pedic mattresses among the most comfortable beds to sleep on, but they’re also intelligently designed to regulate heat, addressing another common issue that keeps people from sleeping well一overheating. With multiple layers of foam, Tempur-Pedic mattresses encourage airflow, helping hot-sleepers regulate their core temperature and improve their sleep quality.

 

Discover why people love their Tempur-Pedic mattress. Shop all Tempur-Pedic mattresses available at Relax The Back online.

Tempur-Ergo® Power Base

To achieve the perfect sleep, you need a full sleep system, including the right base or foundation. With a powered adjustable mattress base, you’ll have complete personalization over your sleep set-up. Find the perfect sleep position for you each night, as your body’s needs change from day to day.

 

The Tempur-Ergo® Power Base allows you to find the exact recline position your body needs. With the ability to program any setting, you can save time by selecting one of your preferred angles so you can always find your ideal position. With the Tempur-Ergo Power Base, you get both head and foot lifts so that you can adjust your bed into the pressure-relieving zero-gravity position.

 

Browse all adjustable bed bases and mattress foundations from Relax The Back.

Lab Pillow By Technogel®

Top off your perfect sleep system with a supportive ergonomic pillow, like the Lab PIllow by Technogel®. Side sleepers can avoid neck and shoulder pain and prevent headaches and muscle tension with a comfortable gel pillow that molds to your preferred position. With its huggable butterfly shape, the Lab Pillow allows you to comfortably rest your arm to avoid straining your neck and shoulder muscles.

 

The Lab Pillow by Technogel not only contours to your neck and shoulders but also provides cooling relief for those who sleep hot. Experience a soothing effect with the Lab Pillow’s breathable and medical-grade gel that’s non-toxic.

 

The Lab Pillow by Technogel is designed for side sleepers, but there are more ergonomic options designed for back and stomach sleepers. Select the ideal solution for you from Relax The Back’s collection of ergonomic pillows.

Achieve the Ultimate Rest With Sleep Solutions From Relax The Back

Assemble the perfect customized sleep system and achieve the ultimate rest with sleep solutions from Relax The Back. 

 

Browse our sleep collection online and discover the range of ergonomic products designed to support you in your search for a better night’s sleep. Consult a Relax The Back product expert today to help you curate personalized solutions to build your sleep system. Book a virtual appointment today or visit a store near you.



Sources:

 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/ 
  2. https://health.clevelandclinic.org/how-exercise-affects-your-sleep/ 
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217702/ 
  4. https://link.springer.com/article/10.1007/s40279-018-1015-0 
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/ 
  6. https://www.sleepfoundation.org/nutrition
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/ 
  8. https://pubmed.ncbi.nlm.nih.gov/31581561/ 
  9. https://www.ajmc.com/view/insomnia-overview-epidemiology-pathophysiology-diagnosis-and-monitoring-and-nonpharmacologic-therapy 
  10. https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepless-nights-try-stress-relief-techniques 
  11. https://www.sleepfoundation.org/best-essential-oils-for-sleep 
  12. https://www.sleepfoundation.org/bedroom-environment/how-smell-affects-your-sleep