10 WHIT approved ways to get better sleepThursday, January 16th 2020
You may not be surprised to know that in the U.S., 40 percent of the population gets less sleep they need every night. But did you know that sleep deprivation can lead to major health consequences? When we don’t get enough sleep, our health risks increase and our performance, creativity and even how we look suffer.
Do you want to improve your sleep in the new year? From daily exercise to dimming the lights before bedtime, the innovators behind Lake Nona’s wellness home built on innovation and technology (WHIT) have some ideas to help you catch more z’s.
Throughout the home, you’ll find the latest technologies and prototypes that promote healthy living in a real-life environment – like SleepScore’s Sleep Sanctuary in the master bedroom. The sleep sanctuary features exclusively curated products and solutions that not only help people get better sleep, but also help them track and understand their sleep patterns.
“We all sleep, every day for our whole life. And during sleep, our bodies recover, our minds re-energize, and our wrinkles soften. We wake up energized, refreshed, our creativity is enhanced, and our performance improves,” said Colin Lawlor, CEO at Sleepscore Labs and WHIT innovator. Lawlor’s team helped create the sleep sanctuary at WHIT where everything from the mattress to the curtains are curated to promote better sleep.
The bedroom also features lighting solutions that help promote the body’s natural response to the sunrise and sunset. “Light is a nutrient, it is something we internalize, it is something our body reacts to in so many ways,” said Fred Maxik, Founder & Chief Technology Officer at Lighting Science responsible for lighting features throughout WHIT.
Whether you’re a night owl or morning person, here are ten suggestions from our experts to help you sleep better this year.
Sleep likes a routine – even on the weekend. Try to get into the habit of waking up and going to sleep at the same time each day and night, even on the weekend.
2.Establish a bedtime ritual
Set aside one hour before lights out for a relaxing nightly routine. Use the time to prepare for the next day, meditate or read a book.
3.Take a hot bath or shower
The drop in your body’s core temperature after you step out of a warm shower or bath naturally triggers feelings of sleepiness and tells your body that it’s time for bed.
4.Dim the lights
Exposure to artificial, blue light both before and during sleep suppresses melatonin, the hormone that helps your sleep-wake cycle. Dim the lights and avoid electronic devices including cellphones, TVs and computers at least one hour before bedtime to prepare for sleep. Installing thick, dark curtains or blackout shades can help keep outside light from disturbing your sleep.
5.Cool your room
Your bedroom should be the ultimate place for sleep, and this includes maintaining the ideal temperature. Anything between 60 and 68 Fahrenheit is perfect for catching z’s.
6.Keep it quiet
Even when you’re sleeping, your brain is actively listening. Noises in your bedroom can disrupt your sleep. Do what you can to block outside noise and if necessary, try a white noise machine.
Regular exercise is great for your sleep. Try to exercise in the morning, or at least three hours before bedtime to avoid overstimulation when it’s time for bed.
Although, a glass of wine before bed can help you drift off, that same drink tends to disrupt the second half of sleep. If you do plan on drinking, make sure to have your last one at least 3 hours before bed.
Caffeine affects everyone differently and can remain in your system several hours after your first sip. Try limiting your caffeine to the first half of your day with a 2 p.m. coffee curfew.
If you’re feeling a bit tired, it may be time for a healthy dose of Vitamin D – the sunshine vitamin. Vitamin D is critical to your body’s physical and mental function and not getting enough can leave you feeling downright sluggish. Luckily, getting a boost of Vitamin D is as simple as getting outside and soaking up some sun.
Stay tuned for more tips from our WHIT innovators to help support your daily health and wellbeing. For more information about WHIT and the innovators, visit meetwhit.com.