Youve got your nutrition dialed in, your training routine nailed down, and miles under your belt. The final piece of the puzzle, then, is sleep. upon study has concluded its central role in your athletic performance and overall health. If youre going to spend a day out on the trails, youve got to make sure your recovery strategies are dialed.
To optimize your sleep, its all about creating the best bedroom environment. From the right room temperature to luxurious sheets and bedding, comfy pajamas, and everything in between, your bedroom should be the place that sets you up for sleep success each and every night.
Sleep is essential for your energy, brain function, productivity, and just about every measure of health and well-being, says Jamie Gold, author of Wellness by Design. Thats why our bedrooms should be set up in a way that optimizes sleep. Everything else is secondary.
To accomplish that, follow these five essential tips for turning your bedroom into the ultimate post-adventure retreat.
Keep It Dark and Quiet
Live close to streetlamps? Dont let their glare into your bedroom. Invest in some darkening shades to turn your room into a space that signals sleep. The same goes for blue lights and/or alarms in your roomhide them away so they cant disturb you. To keep things quiet in your bedroom, get creative. Replace a hollow core door with a solid version, put a full bookcase against a shared wall, or move the bed to a quieter wall, suggests Gold.
Establish Good Air Quality
When youre relaxing into sleep, the last thing you need to worry about is the air youre breathing, says Gold. Indoor air quality means keeping your bedrooms air healthy and safe to breathe while you relax and sleep, she says. Air cleaners or purifiers without ozone can be helpful, especially for those with seasonal or pet allergies. Some plants can also improve indoor air quality. So, too, can the right mattress, one made without harmful chemicals or toxins. Avocados are screened against 6,500 known and suspected harmful chemicals, achieving the MADE SAFE certification.
Get Cozy and Comfy
Your bedding and even your pajamas matter, too. You cant do much better than slipping into 1,000-thread count, organic cotton sheets with a sateen finish, for instance. Top them with an organic duvet coverwe love and youre setting up a luxurious bed that beckons. If youve got the to match (yes, Avocado also makes PJs!), so much the better. From ultra-soft modal PJs to organic cotton tees, finding the perfect sleepwear can make a big difference in your night-time experience. It’s important to be comfortable to ensure that we are able to fall asleep, says Dr. Kristen Casey, Psy.D, When were uncomfortable, we may wake up more often or find it difficult to fall asleep.
Stay Cool
Just as your bedding, mattress, and pajamas matter, so too does the temperature in your bedroom. You want it cool but not cold. Our core body temperature drops when we sleep, says Casey. Keeping your bedroom cool helps your body adjust to the ideal sleeping temperature, which is about 65 degrees Fahrenheit, according to the Sleep Foundation. Turn your thermostat to the desired temperature at bedtime or use a thermostat that runs on a schedule, says Casey.
Minimize Stress
This might be the toughest tip to nail, but its essential. Address tough topics earlier in the day; leave your work at work; and set up a wind-down routine that relaxes you. This might include a good book, meditation, some candles, or quiet musicwhatever signals bedtime to your body will go a long way.
To Golds way of thinking, a good nights sleep is more important than ever. I think the pandemic has made us all more aware of the vital relationship between our homes and our health, she says. Sleep is more important than ever to our activities and well-being because of the extra stress in our lives. This applies whether were enjoying nature outdoors in a sleeping bag or enjoying the nature view outside our bedroom windows when we wake up from a restful night.
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