Are you familiar with the term “sleeping like a baby?” Nothing gets in-between babies and their snooze, a priority adults often neglect. And, according to renowned sleep expert Dr. James Maas, when it comes to getting sleep, adults should do things more like babies do.
In an article we found on The Huffington Post, Dr. Maas pointed out that sleep is treated as a luxury by adults, while babies already know that sleep is a necessity. No matter how many activities you put on their schedule, they are going to put their sleep first. To adopt smarter habits, Dr. Maas suggests stealing these great sleep habits from our little ones:
Stick to a schedule: Babies crave routine, with feedings, naps and diaper changes around the clock. By sticking to a schedule, your body will be more alert than if you slept for the same total amount of time at varying hours during the week. If you keep your bedtime and wake up time about the same each day, you will bounce back more easily when you simply can’t get your normal amount of sleep.
Power down every night: Typically, babies have a soothing bedtime routine with a bath, books and maybe even a lullaby. Winding down for 30 to 60 minutes before bed can work wonders, your body needs a buffer between your work day and the night’s rest. Try including a hot shower, reading a book or stretching in your ritual. Put away from electronics, including your TV and smartphone, at least an hour before bedtime. Exposure to blue light before bedtime dramatically suppresses levels of melatonin, blocking the body’s ability to fall asleep.
Watch your sleeping position: Proper sleeping position is a serious health matter for both babies and adults. Adults need to be aware of the natural curve in their spines. For adults, sleeping on their back is a great to balance your body weight, keep your organs in line and prevent neck and back pain. However, if you are a snorer, sleeping on your back will make your snoring worse.On the other hand, sleeping on your side is an ideal position for adults; it is better for spinal alignment and reduces heartburn. The most risky position for adults is to sleep on their stomachs. It flattens the natural curve in the lower back. Try changing your sleep position to one that feels best for you.
Don’t skip nap time: Typically between 1 p.m. and 3 p.m. there is a normal dip in alertness, it feels worse when you are sleep deprived. Try mimicking babies and take a 15-20 minute power nap around that time. That’s all you need to restore your energy and mood, napping too long will make you feel groggy and can disrupt your nighttime sleep.
Sleeping 7-9 hours every night in a sleep-promoting bedroom that is dark, cool and quiet, will leave you feeling refreshed and ready to take on the day each morning! Make each night count to improve your overall well-being.