Get Rested with Crane and Canopy
Friday, March 11, 2016 4:30 AM
Happy National Sleep Awareness Week!
Do you know that 35% of Americans do not get a restful nights sleep? Poor sleep habits can result in poor health, productivity and over all well being. We spend 1/3 of our lives in bed, it is important to create an environment to make us feel healthy and our best. I know that when I do not get a preferred 8 hours sleep, or I have restless nights I am junk the following day.
I have an entire routine to ensure a restful night sleep. Here are a few of my tips:
A warm shower at night:
- Relaxes muscles
- Lower body tension
- Aleviates Migraines (which I need)
- Decongests
- Removes toxins from skin
By keeping your body feeling warm (but not hot!) as you crawl clean in
between your bed sheets, nice and relaxed, you're one step closer to
drifting off soundly to dreamland.
I also almost always use a sleep mask.
Two of the major benefits of sleep masks are:
- Elevated Melatonin Levels. So often people can not sleep due to bright lights and sound. Sleep masks block out the light and was found in a 2010 study published by BioMed Central Ltd., not only did they promote healthy sleep, they increase nocturnal meletonin levels helping to regulate healthy sleep/ wake cycles.
- Increased Longer Rapid Eye Movement (REM) Sleep. The same 2010 study from BioMed Central(1) also found that using a sleep mask can increase the length of time we spend in REM, and REM latency (how many REM cycles experienced in one night). This is an important benefit of sleep masks. Almost all people who can’t sleep well suffer from too little REM sleep, which is hard for the body to recover from.
I like to sleep on clean and soft linens:
In 2012, They started off with a small collection of duvet covers. Today, they offer a full collection of luxury bedding, ranging in size and
preference, crafted with premium materials and all beautifully priced, making it their job to make sure you sleep chic.
Your search for the perfect bedding is over!
In addition to making a wonderful luxury bedding, Crane and Canopy want to help you get a better night sleep. Here are a few of their tips.
1. Evaluate what you're sleeping on.
Sleeping with the correct bedding, mattress and pillows for your sleep
style will help you get better sleep. When it comes to purchasing luxury bedding,
we have one golden rule: buy the best you can afford. We spend 1/3 of
our lives in bed, so you might as well make it the best it can be. When
shopping for new sheets and duvet covers, pay close attention to the
material, thread count and fabric construction. For the most luxurious
feel, we recommend bedding made from 100% cotton in a thread count
between 300 and 400 with a single-pick single-ply sateen weave.
Are you a back or stomach sleeper? You will want a mattress that is on the firm side and a pillow that is thin and flat. This same rule applies to anyone suffering from back pain.
Are you a side sleeper? Many side sleepers find that a firm mattress provides discomfort to the hips and shoulders. Try sleeping on a softer surface with a firm pillow that perfectly props your head and aligns the spine.
Are you a back or stomach sleeper? You will want a mattress that is on the firm side and a pillow that is thin and flat. This same rule applies to anyone suffering from back pain.
Are you a side sleeper? Many side sleepers find that a firm mattress provides discomfort to the hips and shoulders. Try sleeping on a softer surface with a firm pillow that perfectly props your head and aligns the spine.
- 2. Detox your sleep environment. It’s true. A clean room will help you sleep better. Those who make their beds every day are 20% more likely to get a good night’s sleep than those who do not make their beds. It’s also important to wash your sheets every week. Sleeping with clean and fresh sheets leads to a better night’s sleep
- 3. Exercise regularly to sleep better. In 2013, the National Sleep Foundation found that regular, vigorous exercisers reported getting better sleep. Vigorous, moderate and light exercisers are 20% more likely to receive a good night’s sleep than non-exercisers. Furthermore, about one-half (51%) perceive their sleep quality to improve on days they exercise. Even a quick 15 minute workout or walk can make a big difference in your sleep schedule. Ideally, exercising 30 minutes 3-4 times per week will help you fall asleep faster and get better quality sleep every night. Be warned: exercising a couple hours before bedtime should be avoided. It will actually make you feel more alert and less ready for bed.
- 4. Keep it cool in the bedroom. A bedroom that is too hot or too cold will wake you up and make it hard to fall back asleep. Sleep experts recommend keeping the bedroom at a moderate 60 to 67 degrees Fahrenheit. Keep your bedroom cool, but keep it nice and warm under the sheets. Having warm extremities (hands and feet) actually predicts how quickly one can fall asleep. If you tend to run cold, try slipping on a pair of socks before diving in to bed. It just might help you sleep better at night.
- 5. Power down. We live in the digital age and are surrounded by screens from sun up to sun down. Bright lights trigger the brain into thinking it is time to be awake and alert. All screens (smartphones, TVs, laptops, tablets, etc) belong outside the bedroom. To read your mind for sleep, we recommend dimming all lights and powering down your devices 60-90 minutes before bedtime. You will thank yourself in the morning.
I hope you all have a wonderful weekend and some restful nights sleep going into Daylight Savings weekend! What are your key and helpful hints to a better night rest?
xx, Elise
18 comments
That bedding looks great!
ReplyDeleteBeauty Candy Loves
I also try to use a sheetmask each night before bed as it relaxes and calms me. When it comes to pillows, however, I prefer them as rigid as possible, with the ergonomic curve. Thin, flat, soft, squishy pillows all make me feel nauseous GRIN :)
ReplyDeletep/s thank you so much for commenting, Elise, do come and join the link-up if you have a second? xo
First of all, I LOVE these tips! Second...that bedding is to die for! I so agree with spending money on bedding and saving in other areas because sleep is so affected by bedding. I have to check out Crane and Canopy. Thank you for introducing me to them. The bedding that you've featured would match my bedroom just perfectly! #FridayFavorites
ReplyDeleteThis is a great article with great sleep tips! I've been considering buying and wearing a sleep mask, since my neighbor's street light keeps my bedroom lighter than I prefer. Thanks!
ReplyDelete--G
gingerwroot.com
I have a sleep mask for when my fiance wakes up before me!!!
Deletexx http://fashtrav.blogspot.co.uk/
You are so beautiful! Great tips!
ReplyDeleteXX
Mónica Sors
MES VOYAGES À PARIS
NEW POST: NEW COAT! PARIS FASHION WEEK II
Having a cool room is one of the things I make sure I have each night! I sleep a lot better when my room is cool.
ReplyDeleteNothing like a crisp made bed to crawl into!
ReplyDeleteBedding perfection- so gorg
ReplyDeletexx http://fashtrav.blogspot.co.uk/
Such a great post dear !
ReplyDeleteI really like your blog.
/Cecilie
WWW.BYKROG.DK
nice!
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www.mahryska.com
These are great tips! Thanks for sharing!
ReplyDeletexo,
Jacqueline
Stylin In St. Louis
Love the bedding choices in your pics. I am a fan of calming palettes in the bedroom!
ReplyDeleteI just detoxed my sleep environment last night, and boy what a difference! I really did sleep a lot better :) Have a good week!
ReplyDeleteShauna
www.lipglossandlace.net
I feel SO much better when my room is in order and I'm lying down on fresh, soft linens!
ReplyDeleteI think I would sleep through the night on these sheets.
ReplyDeletehttp://www.racheldinh.com
Great tips! I love slipping into clean sheets at night! Making my bed is the first thing I do when I get up in the morning. I even have been known to make my bed at the end of the day if I was sick in bed!
ReplyDeleteA novelty sleep mask will help keep any and all light out of your eyes. This will help you fall asleep if the light bothers you. It will also over time make it easier for you to get to sleep because when you get used to wearing the sleep mask, your eyes and your body will know that it is time to relax when you put it on.
ReplyDelete