Its the sort of sleep that allows us to perform our best, live healthy lives, and thrive.
For lots of folks, this sort of sleep sounds like an all-too-perfect, unattainable aspiration.
This begs the question: How do we actually get better sleep?
The Xtra cooling technology and graphite-infused memory foam redistributes body heat, so it stays cool while you rest.
Reframe your mindset
Both Anderson and Ho emphasized that we need to change the narrative around rest.
But a good nights rest is not something you have to earn.
There is such a hustle culture still.
Even though people are talking about self care more, most folks arent really doing it, says Ho.
I think people still have a stigma around self care, and certain beliefs about it.
Its still viewed as a luxury that you have to deserve.
Anderson agrees: so that [be extraordinary], you have to be your best self.
And when youre not taking care of yourselfespecially with sleepyoure not able to do that.
so you can [be extraordinary], you have to be your best self.
And when youre not taking care of yourselfespecially with sleepyoure not able to do that.
Anderson
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This is because of sleeps influence on the nervous system.
When you sleep, your cortisol levels are supposed to drop.
When you wake, these levels slowly start to climb.
But it needs time to come down at night.
Theres supposed to be a biological rhythm to it.
All you have to do is, throughout the day, take 10 deep breaths.
Were not in fight-or-flight mode.
Because if you were in fight-or-flight, youd not have the luxury of being able to breathe deep.
Breath can be an incredibly useful tool to monitor and manage your stress throughout the day and night.
Breath is really the steering wheel for the nervous system.
Breathing through your nose downregulates your nervous system, which allows you to relax.
It also brings awareness to your breath, says Anderson.
Its as simple as breathing through your nose, then making sure your exhale is longer than your inhale.
It makes an immediate impact.
Be mindful of your habits throughout the day
Your bedtime routine starts the moment you wake upyes, really.
I dont know anyone who can be stressed during the day, then fall asleep instantly at night.
Theyll say, Oh, I cant sleep, but it actually has nothing to do with sleep.
It has more to do with stress regulation and your daily habits, says Anderson.
One way to start the day off right is to curate a mindful morning routine.
A morning routine is just as important as a nighttime routine, says Ho.
The first thing I do every morning is the three things practice.
I say three things I am grateful for.
Its really important that you orient your mind to the positive.
Because our minds generally, and universally, gravitate towards the negative as a survival technique.
Exercise is net positive across the board for sleep, he says.
And these have real life implications.
Sleep also disrupts ourhappy hormones like serotonin and dopamine2, so we have less capacity to regulate our mood.
It can also hindercognitive performance3, impacting our reaction time, memory, and more.
And these influences are not things we can overcome through sheer willpowertry as we might.
They are subconscious reactions from the brain that you really have no control over, he says.
You actually cant tough through a bad nights sleep.
The only solution, Anderson explains, is to get enough sleep.
Sleep is our ultimate reset for the brain and body.
