If you want 2020 to be a healthy and satisfying year, consider getting more sleep. Sufficient sleep is one of the cornerstones of good health. In fact, when you’re well-rested, you’re less susceptible to illness and disease with the added benefit of being more focused, alert and emotionally stable. Most adults require a minimum of seven hours of sleep each night. But getting a solid seven hours or more can be easier said than done. With that in mind, we’ve come up with the top four New Year’s resolutions for getting a night of better sleep.
So, if you want to be better rested in 2020, these four resolutions can help you do just that.
NIGHTLY HOT TUB SESSIONS
Nothing is more relaxing than a soak in the hot tub. The heated water melts away the stresses of the day while jet massage soothes tired and achy muscles. The jets in most spas can be customized for therapeutic or reflexology massage, based on your needs. And, when you feel better, you tend to sleep better.
As an added benefit, the heat provided by your spa sends messages to your brain, telling it to produce a sleep hormone known as melatonin. When you exit the spa, your core body temperature will slowly drop. As you lose heat over the next hour, your body will naturally prepare itself for sleep.
Did you know that regular exercise not only improves your body’s fitness, but also its ability to fall and stay asleep at night?
Working out increases the level of adenosine in the brain, a chemical that causes drowsiness at nighttime. Physical activity also helps to regulate your body’s circadian rhythm. This internal 24-hour ‘clock’ tells your body when it’s time to sleep.
So, why not add some exercise into your weekly routine? Just 150 minutes of moderate activity or 75 minutes of vigorous activity each week can bring noticeable improvement to your sleep patterns.
EATING A BALANCED DIET
What you eat impacts far more than your weight; it also impacts the quality of your sleep. It has been found that a diet high in fiber and low in added sugar can not only help you fall asleep faster at night but get as much as an extra two hours of sleep each week.
Choosing fresh fruits and veggies, whole grains and lower-fat proteins, and dairy are your best bet for optimal health and good sleep. If you need an added boost, consider taking a B vitamin supplement. It has been found to regulate melatonin which, in turn, regulates your sleep.
HAVE A BEDTIME ROUTINE
Having a routine at night prepares your mind and body for sleep. Perhaps the most essential part of that routine is turning off all screens at least an hour before bedtime. The light produced by your television, tablet and Smartphone interrupts your body’s production of melatonin. So, if you plan to go to bed at 11 p.m., be sure to turn the TV off no later than 10 p.m.
Once all the screens are off, keep away from bright lights. Consider having a cup of herbal tea or a glass of milk while enjoying a book or some soothing music. A relaxing routine prior to sleep can help you separate bedtime from other activities. Having such a routine can help you to not only fall asleep quicker, but enjoy a deeper sleep.
If you want to invest in yourself in 2020, why not consider a spa for your home? If you want to experience all of the benefits of hydrotherapy, get in touch with us here at SunSpa. Our Calgary showroom showcases only the best hot tubs and our experts are always on hand to help you find the spa that will best fit your needs and budget. If you’d like more information about how a spa can improve your sleep and overall health, get in touch with us today.