Self-Care Isn't Selfish
Habits to Boost
Your Mental and
Physical Health
You can't take care of others if your tank is half-full. Learn to say "no" to some things, and ask for help, so you can say "yes" to your well-being. It's time to rethink self-care. Luckily, the best thing you can do to take care of yourself is something you can do with your eyes closed: Get Quality Sleep!
Prioritize
Quality Sleep
Sleep impacts every aspect of your life - your mood, productivity, concentration, physical wellbeing and mental and emotional health. Yet, according to the National Sleep Foundation's "Sleep in America 2018" poll, 35% of Americans choose fitness and nutrition as a personal priority, while only 10% choose sleep. To meet your fitness or nutrition goals, you need to sleep well.
0%
of Americans choose fitness and
nutrition
as a personal
priority
while
0%
choose sleep
Because you spend one-third of your life in bed, your mattress is a smart investment in your overall health and wellness. Since everyone's sleep needs are different, Sleep Number 360® smart beds, with SleepIQ® technology inside, sense your movements and automatically adjust firmness, comfort and support to keep you sleeping comfortably. With a 4.8 out of 5 star rating, and 12 million people sleeping on them, Sleep Number beds are definitely worth it.
Create a dream-worthy bedroom retreat, like the HGTV Dream Home 2020 master bedroom. Shades of coral combine with soft grays for a charming coastal palette that's ready for seaside sleeping.
When You
Exercise Matters
While we don't recommend a strenuous workout before bed, there are benefits of daytime exercise and light yoga before bed. Sleep Number® SleepIQ® sleepers who exercise daily are the most restful overall, and have the best SleepIQ scores and lowest heart rates. And, SleepIQ sleepers who exercise in the morning or afternoon receive the most restful sleep, compared to those who exercise in the evening. Even exercising just once a week is significantly related to increased sleep restfulness compared to not exercising regularly.*
Calm
Your Breath
Try the 4-7-8 breathing technique as part of your bedtime routine tonight. You can do this method upright with your back straight or lying on your Sleep Number bed. Start by placing the tip of your tongue against your upper front teeth and keep it there throughout the exercise.
Exhale through your mouth around your tongue.
Close your mouth.
Inhale for a count of four.
Hold your breath for a count of seven.
Exhale forcefully through your mouth (tongue against teeth) for a count of eight.
Repeat 1 More Times
Pick a spot in your home that's your escape away from the world. The HGTV Dream Home 2020 has several porches that would be ideal for breathing in fresh air and taking a step away from the busyness of life.
How To Crave
Less Junk Food
Sleep plays an important role in your food choices. Lack of sleep makes you crave junk food because it alters your appetite-regulating hormones and your willpower, causing you to consume unnecessary calories.
Foods Before Bed:
Pizza
Chocolate
Cake
Ice Cream
Citrus Foods
and Fridge With:
Cheese
Low-Fat Yogurt
Toast With Nut Butter
Protein, like Grilled Chicken
Granola Bar or Trail Mix
Keep your sleep-friendly snacks front and center in your pantry and refrigerator so they're right on hand when you need them. Plus, you'll be less likely to grab those tempting sleep-disrupting foods.
Assess Your
Bedroom Environment
Pay attention to the atmosphere of your bedroom. Start by keeping your bedroom between 65 and 68 degrees - a cool room ensures better sleep. For couples that struggle with finding the perfect temperature balance, look for bedding solutions that help you and your partner fall asleep and stay asleep. Sleep Number's temperature balancing bedding absorbs excess heat, keeping you warm enough to fall asleep and cool enough to stay asleep.
Dim lights in your bedroom an hour before you go to sleep to help your body unwind from the day. Also, opt for warm lightbulbs in your bedroom, instead of blue-light bulbs, which are brighter and keep you awake.
The Time Is Now
Getting better quality sleep is the most important thing you can do to take care of yourself. Don't push self-care off until you think you have time. Start today. It isn't selfish. It's essential.
* Based on SleepIQ® data from 1/1/19 to 1/31/19 and self-reported survey data (from a Sleep Number study) among SleepIQ® sleepers.
HGTV, HGTV Dream Home, HGTV Dream Home Giveaway and their associated logos are trademarks of Scripps Networks, LLC. Photos ©2019 Scripps Networks, LLC. Used with permission; all rights reserved.