The Simple Guide to Better Sleep

The complete resource for optimizing your sleep habits and environment.

Introduction

This is the companion guide to our blog post:
4 Pillars of a Healthy Mind and Body.

These Pillars are Sleep, Nutrition, Fitness, and Mindset.
If one is neglected, the others suffer.

We want to encourage you to take on the mentality that you have more control over your health than you may realize.

Please don't underestimate the power of small simple positive habits, and don't wait around to implement them.

Start today and stay consistent.

Krissy

TastefullyMinimalist.com

About This Guide

Within this guide we will cover 4 Key Factors that contribute to quality sleep. In addition to these factors, we have provided a list of resources that will help take your sleep to the next level.

The first section explains each of the sleep factors and their importance.

The second section will provide 8 of our top recommended resources that work in conjunction with the sleep factors to give you the ultimate night’s rest.

Factor #1 Light

Exposure to light decreases your body’s melatonin production, leading to poor sleep.

It can also disrupt your natural sleep cycles, reducing the time spent in the deeper, more restorative, stages of sleep.

Sleeping in total darkness will go quite a long way towards improving the overall quality of your sleep.

Lighting Tips

Sleep in total darkness

Wear an eye mask

Wear blue blocking glasses 2 hrs before bed

Invest in blackout curtains

Factor #2 Sound

The next factor is sound, which is more about the disruption it can cause to your sleep.

The less interruptions you have during the night, the better. Uninterrupted sleep equals better sleep.

You can improve this factor by either reducing the noise level, or by cancelling out the noise.

Sound Tips

Try sleeping with earplugs

Use an air purifier or white noise generator

Turn all device notifications off

Invest in sound dampening curtains

Factor #3 Temperature

This factor will help you get deeper and more rejuvenating sleep.

While personal preferences will vary, a good rule of thumb for the optimum sleeping temperature hovers around 66°F (19°C).

If you can lower your sleeping temperature, you will feel the difference between sleep and quality sleep.

Temperature Tips

Set your thermostat to 66°F (19°C) before bed

Avoid physical activity 2 hrs before bed

Utilize breathable sleepwear and bedding

Invest in insulated curtains

Factor #4 Sleep Cycle

Establishing a sleep cycle allows your body to sync with it’s natural circadian rhythm.

When you go to sleep and wake up at the same time everyday, you train your body to align with it’s internal clock.

The easiest way to make changes that improve your sleep is by building them into a routine.

Sleep Cycle Tips

Go to sleep and wake up at the same time

Avoid stimulants & meals 4+ hours before bed

Avoid electronic devices 2+ hours before bed

Try a sleep enhancing supplement if needed

Recommended Resources

Sleep Mask

Wearing a concave sleep mask to bed will reduce your exposure to light, and help with your body's melatonin production.

Blue Light Glasses

Wearing blue blocking glasses before bed helps reduce the sleep disruption caused by artificial light and light from electronic devices.

Earplugs

Whether it's soft foam earplugs or custom molded earplugs, wearing them to bed will help reduce sleep interruptions caused by noises.

Noise Generator

Sleeping with an air purifier or white noise machine on will help you stay asleep by cancelling out any nighttime noises that occur.

ChiliSleep

The easiest way to maintain your sleeping temperature is using the ChiliSleep system. Heat/cool your mattress to 55-115°F (13-46°C).

Blackout Curtains

Blackout curtains are a great all around product for better sleep. They can eliminate light, dampen sound, and insulate your room.

Supplements

Use sparingly! Try magnesium to help you relax, melatonin to fall asleep, and choline to help you get deep, rejuvenating sleep.

Mattress Upgrade

Your mattress is the foundation of your sleep. A great mattress will be comfortable, provide support, and be free of synthetic materials.

More Ways to Simplify

Visit the Tastefully Minimalist blog for tips and insight on how to simplify all areas of your life.

"Here at Tastefully Minimalist we share what we've learned along our journey towards a simpler, more meaningful life.

Our hope is to offer some tips and advice, pulled from lessons we’ve learned and discoveries we’ve made, that will help you create more freedom, intention and control in your life."

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