8 tips for Quality Sleep at Night

1. Find the right mattress and pillow

Lying on the right mattress is essential for proper sleep and waking up feeling 100. Ever since I switched over to Endy, I feel well rested and I’ve noticed my back’s not sore anymore when I wake up. The Endy mattress comprises of proprietary neutral temperature comfort foam. It’s not like memory foam where it’s rock hard during the winter and sinks like quicksand during the summer. This means that it will maintain the same level of comfort through all four Canadian seasons. The foam’s open air cell technology enhances breathability and cooling throughout the night so you don’t wake up sweaty!

I love how the Endy pillows are adjustable! I can easily remove stuffing from my pillow, as needed, to match my head and neck comfort level. Each pillow comes with a mini case where I can store my unwanted pillow stuffing which makes a perfect little pillow to share with my doggies!

Use code LINDER50 for $50 off any item. Code expires March 31, 2020.

2. Take a relaxing bath

Let your body know it’s time to start winding down. Add a couple handfuls of Dr. Teal’s Lavender Pure Epsom Salts into warm water and it will soothe your tired, achy muscles and the infused lavender essential oils helps to settle racing thoughts for a calm and restful sleep after. Available at most grocery retailers like Shoppers Drug Mart and Amazon.ca.

3. Like Taylor swift, “You need to calm down”

Stress from work, school, etc, can play a huge factor in sleep. It can keep you up late at night and may result in insomnia. Luckily there’s Hyland’s homeopathic calming pills. Hyland’s uses natural botanicals and minerals to help ease the body and mind to soothe nerves and reduces irritability. What’s also great about this product is that there are no harmful sedatives so you’ll wake up the next day feeling refreshed without feeling drowsy. Available at London Drugs and Amazon.ca.

4. Golden Milk = Golden Sleep

Drinking a cup of Golden milk an hour before bed is said to improve the quality of sleep. Golden milk is packed with lots of health benefits.

One of the ingredients that gives it the powerful orangey golden colour is tumeric. Tumeric is a powerful antioxidant that helps to fight inflammation, improves mood and lowers anxiety levels. Tumeric can also help you sleep and wake up feeling more alert. Below is a recipe I created that works for me. Of course you can tweak this recipe to your taste preference.

Golden Milk Recipe:

1 cup milk

1/2 tsp ground tumeric (can be found in most grocery retailers in the spice isle)

1/5 tsp ground cinnamon

1/2 tsp honey

2 thin slices of ginger

Heat everything in a small pot and serve.

Photo captured by Natasha Breen // Shutterstock

5. Block out the ring!

If you struggle from Tinnitus, Sonorest Sleep Tones Machine will help to block out that constant ringing in the ears. This product has 3 adjustable features: 3 distinct sound spectrums, tones and volume to help you find your optimal setting. And once you find your desired sound setting, you can save it in its internal memory so there is no need to find your optimal settings each time. Available at Shoppers Drug Mart and Rexall.

6. Reduce blue light exposure in the evening

Try F.lux! F.lux is a software designed to adapt to the colour of your computer or laptop screen to the time of day. Blue light during the day time and warm tones at night is ideal. At night, the warmer tones of the screen increases the release of melatonin (hormone responsible for regulating the body’s circadian rhythm) which allows the mind and body to recognize that it is night time and makes it easier to fall asleep. You can download F.lux here.

Same goes with your smartphone. You can download a similar app for your smartphone. In addition, you should avoid using your phone for at least 30 minutes before going to bed. Staring at a screen at night suppresses the release of sleep inducing hormone, melatonin, and thus makes it difficult to fall asleep. Try to sleep with your phone across your room or tucked away in a drawer beside your bed so that it doesn’t distract you at night.

7. Set the optimal bedroom temperature

The optimal temperature is between 60-72°F or 15-22°C, according to Sleep Advisor, to help you fall asleep faster and ensure longer and better quality of REM (rapid eye movement) sleep. REM sleep is the stage of sleep where you are dreaming. It is crucial to spend more time in this deep sleep to allow for overall better quality of sleep.

Hot environments can cause you to spend less time in deep sleep, which can result in lower overall quality of sleep and ultimately feeling tired and sleepy during the day.

8. Avoid caffeine after 4pm

Avoid drinking caffeinated drinks 6-8 hours before bed. One study shows caffeine can linger in the body for up to 6 hours and can significantly worsen sleep quality if it is still in the body during bedtime.

This post has been made in collaboration with Endy, Dr. Teal’s, Hyland’s Homeopathic, and Sonorest.

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