Effective Tips for Better Sleep

Let's talk about sleep... There is truly nothing better than getting a full nights rest of sleep. It can rejuvenate you and allow you to function as your highest self. However, not everyone is able to fall asleep so easily. We are here to give you some simple and effective tips to get that well-rested feel and look. 

Sleep is a vital aspect to your overall health. When you sleep, this is the time when your body is able to replenish itself. However, in America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes (1). There are health issues that are directly correlated with lack of sleep. When an individual is not getting proper sleep, the body is unable to carry out essential functions. Your body will perceive stress and raise cortisol levels as well as trigger inflammation. This can wreak havoc on your skin and overall collagen production in your body. 

Collagen is a major component of the skin and it provides numerous benefits, including maintaining the skin’s elasticity and hydration, making it more firm and supple, and reducing wrinkles. It also can help maintain healthy joints, aid in muscle growth and recovery, and provide immune health. Sleep is an essential aspect to maintaining the glowing skin that we all strive for, as well as our grass-fed, pasture raised, and backed by nature collagen supplement: VTC's Collagen Peptides.

Easier said than done, but limiting blue light exposure from our phones, laptops, TVs and gaming consoles can lead to better and more sound sleep. Blue light suppresses the body’s release of melatonin, a hormone that makes us feel drowsy. Being exposed to blue light in the evening can trick our brain into thinking it’s still daytime, disrupting circadian rhythms and leaving us feeling alert instead of tired. (2)

Tip: Set an alarm 1 to 2 hours before bedtime as a reminder to put away any devices.

Being comfortable is essential for a good nights rest. This includes your mattress, what you are wearing, the temperature in the room, your pillows, and your positioning. Your old worn out mattress may be causing you to lose sleep, so think about investing in a mattress pad or a replacement. Get into comfy clothes that match your needs. If you get hot easily silk might be the way to go. If you enjoy being warm and cozy, cotton or flannel is your best friend. Find whatever it is that makes you most comfortable and incorporate it into your sleep habits.

Preparing yourself for the next day may help you sleep more soundly at night. When you prepare, you can go to bed knowing that in the morning you'll be ready to start your day. Some simple ways to prepare are: setting your alarm, packing a lunch, setting out your clothes, making a checklist.

Reading before bed is a simple and easy task that can be incorporated into your night time routine. A book is a great idea because it is a non-screen activity that can quiet your thoughts and de-stimulate your brain. A 2021 online study conducted over social media asked 496 participants to read a book in bed before sleeping and 496 participants to not read a book before sleeping. After a week, 42 percent of the readers felt their sleep improved. To contrast, only 28 percent of the non-readers reported better sleep. (3)

You might have heard that eating late at night is bad for your health. However, going to sleep hungry can cause your brain to stay alert resulting in never obtaining that essential deep sleep. Even a healthy snack before bed can cure these hunger pangs that will keep your brain up at night. (4)

Now that you have put down your devices, got into your comfy clothes, prepared for the next day, got lost in a book, and ate a healthy snack, you are ready to relax. Some relaxation techniques before bed can include simple breathing techniques. Deep, slow, self-aware breathing is a beneficial way to clear the body of stress and tension, and a great way to relax as part of a nightly transition to sleep. (5)