Despite what social media may lead you to believe, the pursuit of well-being is not just about sheet masks and handstands on the beach. There are many ways to optimize health that do not involve exotic foods or endless workouts.
The main benefit of these is undoubtedly sleeping better at night. Regardless of whether you are someone who struggles to fall asleep and stay asleep at night, being less tired can have a positive impact on health, weight, mood, work performance, and more. And since a good part of the day is spent sleeping, it’s best to do it well.
From restructuring the daily routine to be less active at night, to investing in a comfortable mattress, and of course acquiring a good pajamas and making it a daily habit, which will result infinitely better for staying cool during the night than the old habit of sleeping without clothes. There are some ideas on how to start getting more restorative sleep as soon as night falls.
Schedule the day differently
One of the best ways to prepare for an excellent night's sleep is to spend the waking hours doing things that enhance, not hinder, the time in bed. For the most part, that means filling the first part of the day with more excitement (exercise, caffeine, and a hearty, nutritious meal) and adopting softer habits in the hours after work, such as the use of pajamas suited to the current climate.
That doesn't mean that you can never enjoy a nice meal like hamburgers and beers after work, just that, but without a doubt, sleeping well is important, and the nighttime routine should not depend only on heavy workouts or late meals with a lot of alcohol; it should also include wearing appropriate attire; wearing pajamas.
Establish a relaxation routine
One must try to stop being that man, the one who constantly looks at his phone or television right before falling asleep. The blue light from screens has the same effect on the brain as sunlight. The American Academy of Sleep Medicine recommends creating some distance between the digital world and the world of dreams by establishing a bedtime routine, just like when you were a child (only much cooler).
Change, shower, stretch, put on the pajamas, meditate, spend time with your partner, read. Do something to relax the mind and body that isn't staring blankly, mouth agape, at a device.
Simulate the conditions of a "luxury hotel"
Sometimes it is common to feel that one sleeps better in a nice hotel room than in one's own home. In a large, cool bed and a comfortable pajama, which could greatly impact a happy rest. Also key are: decent curtains for the windows, centralized air conditioning, and a good ambient scent that influences a harmonization of tranquility and calm. Of course, it can be difficult to turn a rental apartment into a five-star place, but even lowering the thermostat can help create a more optimal sleep environment.
Sleeping in a cooler room can even improve metabolic health. As for simulating that characteristic "nothing" scent of luxury hotels and spas, you can try using a diffuser with lavender essential oil, which studies suggest promotes more restorative sleep.
Sleep in a cooler bed, literally
If you are still sleeping on a memory foam mattress that causes excessive sweating, with unbearably suffocating jersey sheets, you are sleeping poorly. A good night's rest begins with a mattress that provides support but does not suffocate, and thin, breathable sheets are recommended, whether you prefer cotton bedding.
There are mattress models designed with state-of-the-art cooling materials that work together from the cover to the core to keep the occupant cool throughout the night. It includes a removable and washable cover that helps you feel cool when you lie down, as well as two layers between the cover and the mattress that allow heat and moisture to be eliminated more effectively.
All of this works together with a unique material that seems to detect and know exactly what the user and their body need, adapting almost magically so that they can fall asleep faster and stay asleep longer, with fewer tosses and turns. This creates maximum pressure relief for a deeper and more refreshing sleep. Additionally, wearing pajamas that match this modern wonder and the user's preference is a true plus.
Use technology to smooth the edges
It is not necessary to be a sleep scientist to know that going from bright lights to total darkness when falling asleep and waking up to the emergency siren of an alarm clock or old-school landline phone are unnecessarily aggressive ways to enter and exit sleep and rest. Smartphones, smart home devices, and even smart lights are here to help with their softer and more gradual sounds and lighting, which can be programmed to fit particular schedules and sensitivities.
It's 2021: drowning out noisy neighbors with white noise, softening the lighting of that fluorescent blue bulb with ambient lanterns by the bed, and turning on a sleep meditation app instead of counting sheep is what’s trending.
Sleep hours: quantity or quality?
Most people sleep between six and nine hours a night, which means they spend about a third of their lives sleeping. This may seem like a lot of time, but in reality, they end up sleeping less than all other primates, the group that includes monkeys, apes, and humans.
This is stated by a new analysis that examines the impact that sleep has had on evolution. The new research suggests that humans have evolved to sleep less, but also to sleep very deeply and with better quality of rest. This may help explain the success of humans as a species.
To understand if human sleep is unique, experts in the field compared the sleep patterns of 21 primates, whose sleep patterns had already been analyzed. They concluded that humans have the deepest sleep of any other primate. In addition to observing how long the animals slept, they observed how much time they spent in rapid eye movement (REM) sleep. This is when dreaming occurs and when the brain consolidates memories into long-term storage.
Humans slept less, but undoubtedly it was a higher quality, more restorative sleep. Nowadays, it would be inconceivable not to accept the recommendations arising from studies of this kind. The use of methods and elements that facilitate rest should not be refuted. One of those elements is the pajamas; a perfect ally.
Access our website El Búho Nocturno and you can enjoy the pajama you like the most.