Do you find it difficult to keep your energy levels up? Does your concentration wane as the day unfolds? If you can relate, perhaps it’s time to make a new resolution for 2020: to get more sleep. Catching seven to nine hours of sleep each night has numerous health benefits, from fortifying your immune system to stabilizing your emotions. It also increases focus and productivity making you more effective and efficient as you go about your day.
So, if you’ve resolved to get more sleep in 2020, these are the things you should incorporate into your daily routine.
THE HOT TUB
Taking nightly dips in your spa is an ideal way to relax and unwind at the end of the day. A 30-minute soak is a perfect way to melt away stress while treating your body to a therapeutic or a reflexology jet massage.
The heat of the water is also beneficial. As your body temperature rises, your brain produces melatonin, a sleep hormone. And the benefits continue even after you leave the tub. As your core body temperature slowly drops, your body readies itself to fall and stay asleep.
Physical activity may be good for the mind and body, but it can also help you sleep better. That’s because exercise boosts a sleep chemical in the brain known as adenosine. It also improves your body’s natural circadian rhythm, an internal process for regulating sleep.
When deciding on a workout, choose an activity you like. Be it swimming, jogging or playing a sport, if it’s an activity you enjoy, you’ll be more apt to stick with it. Once you choose your workout, aim for 150 minutes of moderate activity or 75 minutes of vigorous activity each week.
If you have a swim spa or swimming pool in your backyard, swimming or exercising in the water might be the ideal choice for you. Not only is it convenient, but it’s also comfortable and easy on your body. The buoyancy of the water helps to lift pressure from sore muscles and joints, making it easier to complete many of the exercises that you might find difficult or uncomfortable on dry land. Not to mention that water takes up more space than air, which gives your body something to work against when completing each move. This added resistance helps to improve the overall effectiveness of any workout.
If you get the late-night munchies, you could unknowingly be affecting the quality of your sleep. Salty, greasy, sugary and high-fat foods before bed stimulate your brain, making it harder to have a restful sleep. If you do need a snack before bedtime, you may want to reach for a handful of almonds or walnuts. Both of these nuts contain melatonin, so eating a small amount before bed might help you sleep better. Fruit is also a good choice. Cherries, bananas, pineapple, and oranges all contain melatonin while kiwi has been found to increase sleep duration. If you have a sleep disorder, you may want to reach for a handful of antioxidant-rich berries or a plum, which can help counteract stress brought on by the disorder. If you need something more filling, stick with complex carbs such as whole-wheat crackers, oatmeal or popcorn. When choosing a beverage, stick with water, warm milk or herbal tea.
MAKING YOUR BED DAILY
Mornings are often hectic. As you race to get the kids ready in the morning or get off to work, you may be tempted to skip making your bed. But research has shown that a neat and clean bedroom leads to better sleep. A poll by the National Sleep Foundation found that people who make their beds each morning are 19 percent more likely to sleep well at night. Other keys to a good night’s sleep include clean sheets changed weekly, a dark, cool bedroom and a comfortable mattress and pillows.
VAN DORN POOL AND SPAS
Our goal at Van Dorn Pools and Spas is to help our clients live their best lives. If you are interested in adding hydrotherapy to your routine to help you sleep better, visit one of our three showrooms. We sell the best hot tubs in the region.