May is officially Better Sleep Month, and what better way to celebrate than by catching some Z’s and snuggling up under the covers? Whether you’re a night owl or an early bird, there’s no denying the importance of a good night’s sleep for your physical and mental wellbeing.
As colder days blow through with shorter days and longer nights, it can be harder to get the restful sleep we all need. This month-long celebration aims to raise awareness about the importance of quality sleep and how it can benefit your overall health and well-being.
It has been found that individuals who are known to get adequate sleep on a consistent basis can experience numerous health benefits, further echoing the need for restorative rest through quality sleep, which is important to function well at work and in their personal lives.
Sleep disorder expert, Dr Alison Bentley says, “There are several benefits to maintaining good sleep hygiene, including increased energy levels, improved mood, and a reduction in stress and anxiety. Regular, consistent sleep supports the body’s natural process of repairing itself and restoring the balance of hormones that regulate mood and metabolism.”
Here are her top recommendations to help gradually build up to better sleep by making small changes throughout your day:
- Let natural light in as soon as you wake up. It’s been found that the earlier you are exposed to bright sunlight, the earlier you’ll fall asleep in the evening. In addition, exposure to natural sunlight during the day helps regulate your body’s internal clock which promotes better rest the following night.
- Take short breaks every hour or so to stretch, move around, do something you enjoy, or simply rest your eyes. This can help manage stress and improve your sleep quality. A 20-30 minute power nap goes a long way. However, longer naps can interfere with your sleep at night.
- Clean up your bedtime routine. Stimulants, like caffeine, alcohol, and nicotine, provide a burst of energy that keeps you awake; swap out these indulgences before bed and opt for a warm bath or a good book.
- Track your sleep. Sleep apps can be a valuable tool to help achieve better sleep. Other useful tools, such as Multiply’s Recharge Score, can even measure your sleep recovery and stress upon waking, which makes for more accurate feedback, ultimately leading to improved sleep.
- Create a sleep-ready bedroom. A cool, dark, and quiet environment promotes better sleep. Investing in a good quality mattress and pillows that support your body will also help you sleep better and wake up feeling more rested.
“Getting enough sleep is a crucial step in achieving optimal health. By prioritizing good sleep hygiene, rest and relaxation we can improve our overall health and wellbeing, helping us to reap the benefits of a healthier, happier life,” says Márcia Garcia Eugenio – Head of Multiply Incentivised Wellness for Momentum Health Solutions.
Multiply Inspire and Multiply Engage, the new wellness rewards products from Momentum Multiply, support your unique wellness journey and are created in a way that will encourage and reward you for making healthier choices and for looking after your wellbeing – by getting more sleep, eating better, being more active, maintaining social connections and looking after your mental health. So, start making healthier choices today and live your best life!