Retirement; like your parents, but way cooler
In 1991 Billy and Akaisha Kaderli retired at the age
of 38. Now, into their 4th decade of this
financially independent lifestyle, they invite you
to take advantage of their wisdom and experience.
Unexpected Ways to Get More Sleep
According to the American Sleep association, more than 35 percent of adults are sleep deprived, getting fewer
than seven hours of sleep per night. If you struggle to get enough sleep, youíre
not alone. Whether itís insomnia, waking up in the night, snoring or sleep
apnea, or simply not feeling rested, you can benefit from focusing on improving
sleep. If youíve tried the conventional strategies, here are some lesser-known
ways to get better sleep each night.
Take a Warm Bath
The bodyís temperature cycles right along
with the sleep-wake cycle. A drop in core body temperature signals itís time to
sleep. As your body temperature drops, you typically fall asleep within a few
Try taking a warm bath an hour or two
before you go to bed to mimic the natural cycle. This process will raise your
temperature, initiating your body temperature to drop drastically in the next 30
minutes, triggering the brain to think itís time to sleep. A warm bath is also
relaxing and can help soothe the body and mind in preparation for sleeping.
Assess Your Pillow Quality
Bed comfort is essential for good sleep.
Maybe you have already assessed your mattress's comfort and quality or even
replaced it for something better. What about your pillow? If it doesnít provide
the proper support and align your spine correctly, you will wake up frequently
and in discomfort.
A high-quality product, like the
AirFoam pillowô, provides support for the head and neck while still being soft
enough to feel comfortable and relaxing. If youíve had the same pillow for a
while and struggle to sleep, you may need a new one. Another sign that your
pillow is the culprit is if you wake up with a sore or stiff neck, shoulders, or
Read a Book
In the age of screens, fewer people pick up
an actual book to go to sleep. This tradition used to be the norm and itís a
strategy worth returning to for a better nightís sleep. Reading has the benefit
of taking your mind off current worries. A book can transport you out of your
own life and prevent you from dwelling on things that make you anxious and
Itís best to avoid reading from a screen in
bed. Read a print book instead.
Studies show that the use of an e-reader before
bed has several negative impacts on sleep:
Screen use before bed increases the time it
takes to fall asleep.
* It also interferes with the natural
circadian rhythm, delaying the onset of the sleep cycle.
* Reading from a screen suppresses melatonin,
the hormone that promotes sleep.
* Screen time decreases morning alertness and
increases alertness later in the day, delaying bedtime.
Keep Your Room Cool
Itís beneficial to warm up an hour or so
before bed to trigger sleepiness, but itís best to have the bedroom cooler. When
you sleep, your body temperature drops. If the room is cooler, youíll cycle more
easily into that deeper phase of sleep. A warm room can also make you
uncomfortable. You may find you wake up sweaty and kicking off the covers. Keep
the room at a cool temperature and add blankets for comfortable coziness.
If youíve tried other changes and still
struggle to sleep, try sleep-promoting supplements. Itís always important to
talk to your doctor before trying a dietary supplement, but melatonin is a
remarkably safe option. Melatonin is a natural hormone that increases at night
to indicate to your brain that itís time to sleep.
Many studies show that melatonin taken
before bed can decrease the
time it takes to sleep and
improve overall sleep
quality. Melatonin increases morning alertness. It doesnít seem to produce any
withdrawal symptoms when people stop using it.
Get More Daytime Sunlight
The natural sleep-wake cycle follows the
natural cycle of day and night. Many of our modern habits change this cycle, for
instance, reading lit screens at night when itís dark outside. Spend more time
outdoors or by windows during the day and avoid screens at night to promote the
Studies prove that bright light exposure
during the day has a real impact on sleep duration, quality, and other measures.
One study found that people with insomnia reduced the time to fall asleep at
night by as much as 83 percent.
Think Outside the Box for Better Sleep
Getting enough sleep is a real struggle for
most people, especially as the stress and worry of the pandemic have continued.
If youíve been having a hard time and tried other solutions, use these
out-of-the-box, but proven, methods for improving sleep duration and quality.
About the Authors
Early Lifestyle appeals to a different
kind of person Ė the person who prizes their
independence, values their time, and who doesnít
want to mindlessly follow the crowd.
Retire Early Lifestyle Blog
About Billy & Akaisha