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better sleep tips

National Sleep Awareness Week: Sleep Tips

March 11, 2018

Did you know that 25% of Americans have trouble sleeping every week? Getting the right amount of sleep is very important as it has countless benefits on your overall quality of life. It’s no secret that when you sleep better, you feel better!

Join us in celebrating the National Sleep Foundation’s National Sleep Awareness Week campaign by making strides towards achieving better sleep. In honor of their #YourDayBeginsWithSleep campaign, Big Fig Mattress is giving away a Sleep Well Gift Basket and bringing you seven sleep tips for seven nights of restful sleep!

Create Your Own Sleep Sanctuary

Your bedroom is the place where you start and end every day. Taking the steps to create a calm, clean, and comfortable sleep environment can make a BIG difference in your overall quality of life. Here are a few ways to optimize your bedroom for better sleep:

  • Paint your room a neutral color as bold colors can be a distraction

  • Declutter your space to destress your mind

  • Keep it dark with blackout curtains and dim lighting

  • Use a white noise machine to block out bothersome sounds

  • Maintain a cool bedroom temperature of 60 to 72 degrees Fahrenheit

  • Create a cozy fortress with lots of pillows and soft blankets

Develop a Sleep Schedule

When you have a busy schedule and lots to accomplish, setting aside time for restful sleep can seem impossible. We’ve all heard the 8 hour rule, but is all that sleep really necessary? The National Sleep Foundation says, yes! Getting seven to nine hours of uninterrupted sleep guarantees that our bodies will enter the Rapid Eye Movement (REM) stage in the sleep cycle. During REM sleep, the areas of your brain that are essential to the process of storing memories, learning, and balancing your mood are re-energized. This is also the stage where our bodies delve into dream mode!

Master the Nap

Contrary to popular belief, napping during the day can help you sleep better at night! However, there is a catch: stick to power naps. A 20 minute nap is all your body needs to reap the benefits of napping! Naps can improve your mood, decrease stress levels, and help you to get the recommended eight hours of sleep. Stick to a regular napping schedule between the hours of 1:00 and 3:00pm. This time frame usually follows lunchtime, when your blood sugar and energy levels begin to decrease. Longer naps are not off limits, but shorter naps prevent that post-nap sluggish feeling and can leave you feeling reenergized to take on the rest of your day!  

Find a Relaxing Ritual

The reward for a long day of work should be a good night of sleep. Getting to that sleepy zone can take some effort, but developing a nightly ritual makes a big figgin’ difference! Using an essential oil diffuser, reading a book, meditating, or writing down your thoughts can help to destress your mind. Afterall, stress can cause the body to secrete cortisol, a hormone associated with alertness...the last thing you want right before bed. Consider using a natural sleep aid like chamomile tea or lavender oil to help you unwind. Find the routine that works best for you and implement it every night to help your body recognize that it’s time for bed.

Power Down Electronics

We know it’s tempting to catch up on social media or binge watch a Netflix show right before bed, however, the National Sleep Foundation highly discourages it! The blue light from electronic screens keeps our brains alert. The light exposure can suppress the release of the sleep-inducing hormone, melatonin, making it more difficult to fall asleep. Medical professionals recommend powering down all devices at least one hour before heading to bed. Some go as far as suggesting that all electronics are kept outside of the bedroom!

Eat Mindfully

Going to bed on a full stomach can lead to an uncomfortable sleep. Experts recommend eating your last meal at least one hour before bedtime so that your body has time to digest. Additionally, try incorporating foods with sleep-inducing qualities such as turkey, oatmeal, almonds, cherries, bananas, and yes...figs!

The Perfect Bed

Take it from the experts, the perfect sleep system is essential to a good night's sleep. Let’s do a break down of the components each dream bed should have:

  • The Perfect Mattress: Old, worn-out mattresses can leave you tossing and turning all night long. A mattress that is built specifically for your body type with a long-lasting hybrid construction and active cooling technology, like the Big Fig, provides the ultimate mix of support and comfort and is ideal for getting the best sleep.

  • The Perfect Foundation: Without a strong foundation, your mattress will degrade even faster and can cause premature sagging. The mattress and foundation are designed to work together as a support system. A foundation that properly absorbs the impact from the mattress, will increase the longevity of the materials, causing you to feel supported night after night!

  • The Perfect Bedding: Aside from making your bedroom an aesthetic dream, your bedding should be inviting! Incorporate duvets and sheets that will keep you cool and cozy. Many sleep experts recommend bamboo, linen, and microfiber to help combat sweat throughout the night.

  • The Perfect Pillow: The wrong pillow can be a real pain in the neck. The best pillow for you is based on what type of sleeper you are. Back sleepers tend to prefer medium down pillows, stomach sleepers prefer thinner pillows, and side sleepers prefer dense pillows.

 Following these tips and tricks will lead to a figtastic night's sleep!

Enter to Win a Sleep Well Basket

We’re so excited about #NationalSleepAwarenessWeek that we’re giving away a Sleep Well Gift Basket packed with some of our favorite sleep products! Enter to win on our Facebook page by commenting your favorite sleep tip from this blog. For a bonus entry, share our post with all your figgy friends! The winner will be announced on Monday, March 19th, 2018.

 

Good luck, figgies! For the official rules, click here.

 

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