March 09, 2020

There are important connections between your quality of sleep and your health. That’s why we’ve decided to spotlight snooze quality with our 30-Day Spring Slumber Challenge. 

During the challenge, you’ll learn how to make small, incremental changes to your schedule, lifestyle, and routine to help improve the quantity — and quality of your sleep.

Why Sleep Matters — and How Much You Need

First, let’s look at how the way you sleep affects how you feel. 

Simply put, sleep is your body’s maintenance mode. During sleep, your body repairs damage to muscles and other tissues, gives your cardiovascular system a rest by lowering heart rate and respiration, and gives your brain time to sort, categorize, and store daily information.

According to the U.S. National Sleep Foundation's new recommendations, your sleep needs change according to age:

  • Newborns (0-3 months): 14-17 hours 
  • Infants (4-11 months): 12-15 hours 
  • Toddlers (1-2 years): 11-14 hours 
  • Preschoolers (3-5): 10-13 hours 
  • School-age children (6-13): 9-11 hours 
  • Teenagers (14-17): 8-10 hours 
  • Younger adults (18-25): 7-9 hours 
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours 

Studies show that just a little loss of sleep can cause a big impact on health — both mental and physical. Poor sleep has been associated with lowered immunity, increased anxiety and depression, and increased risk for dementia, cancer, heart disease, and other health issues.

Fortunately, by making a few tweaks to your routine, diet, exercise levels, and sleep environment, you can take control of your sleep to ensure you’re getting the restorative rest you need.

Snoozing Your Way to Success in 30 Days

Ready to start tracking your slumber? You’ll need a notebook or journal to make some observations about your sleep quality and quantity each night for the next 30 days.

You’ll want to begin with a “baseline sleep” where you make no changes — just go to sleep as usual and in the morning, record how long (and how well) you slept. 

Then, you’ll want to start making some small changes until you see clear improvements. Here are some brilliant ways to start sleeping more deeply:

  1. Watch What You Eat

Nix the caffeine, nicotine, and alcohol before bed.  It’s obvious that caffeine and nicotine will keep you awake — they’re stimulants. But alcohol, while relaxing at the beginning, can cause lest restful and shallower sleep.

  1. Exercise — Just Not Before Bedtime

Exercise is important for sleep improvement. Even a short walk each day can be all you need to get those extra Zs. However, stay away from vigorous exercise in the evening — or even late afternoon if you find it revs you up too much. 

Gentle exercises such as restorative yoga poses, however, can help you slow down at the end of a busy day and prepare for sleep.

  1. Add a Restful Ritual

Developing a nightly routine that helps you turn your mind from busy-ness to relaxation is important for falling asleep quicker and sleeping more deeply. 

Turn off the phone, tablet, and televisionat least an hour before bed and do something peaceful and relaxing instead, like sipping herbal tea, writing in a journal, or taking a warm bath.

  1. Tweak Your Sleep Environment

A proper sleep environment is essential to high-quality sleep. The best environment is:

  • Cool — between 15- and 19-degrees Celsius works best
  • Dark — shut off electronics and use blackout shades or drapes
  • Quiet — turn off devices and use earplugs or a white noise machine to dampen ambient sounds
  • Comfortable — invest in a proper, supportive mattress and comfortable bedding

Feel free to add anything to this scenario that increases your sense of peace, well-being, and comfort as you see fit.

Now, Go to Sleep!

Take the challenge and compare where your sleep is on Day 1 with Day 30. Still missing out on some shut-eye? If so, you may need to make further adjustments or consult with a sleep specialist.

Or, you might just need a more comfortable bed.Experts agree that a poor-quality mattress can affect your sleep in many ways — and a new mattress can be just the ticket to dreamland in many cases.

If you think you’re ready to experience the most comfortable mattress on the planet, shop our large selection of high-qualityLunazen mattresses today and get the sleep you deserve!