Foundations of a Good Night's Rest

Foundations of a

Good Night's Rest



I like to use the example of a three-legged stool when talking about getting good sleep. Kick out one of the legs and over you go!

In our imaginary three-legged stool, we have:

Sleep (leg one), Exercise (leg two) and Eating Right (leg three)

Ignore any one of these three foundations and you lose balance. It is hard to achieve well-being and optimal health if you concentrate on only one or even two of these health fundamentals. You need to practice good habits in all three areas.

But this is often not the case. Many of us get focused on making improvements in one area by dieting or exercising and then totally ignoring the importance of sleep. We often take sleep for granted or depend on sleep medication to force rest.

Sleep quality and quantity have declined over the past few decades and many people get poor sleep regularly. An adult requires seven or eight hours of sleep per night.The good news is you can develop habits which promote better sleep. Here are simple tips you can start with:

Stick to a sleep schedule

Try and create a uniform schedule for when you go to sleep and when you get up. Your body likes regular sleep habits

Avoid TV, computers, devices, and bright lights at least 30 minutes prior to going to bed. Remember our bodies evolved in an environment free of artificial light stimulation and what we now think of as normal activity is foreign to our physical senses

Minimize snooze alarm time and get up once you wake in the morning

Avoid tossing and turning and get up after 30 minutes if you have not fallen asleep. Return to bed after five or ten minutes of quiet time

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Creating a Favorable Sleep Environment

Your sleep schedule is important and should follow regular habit if possible. Equally important is the sleep environment you create at your home, or when necessary, on the road. Here are some tips for creating a favorable sleep environment.

Sleep on a comfortable mattress. (seriously)

Make sure your sleep temperature is ideal and adjust clothing, covers or controls so you are not too hot or too cold.

Create a dark room and block outside light with heavy curtains or shades. (bat cave)

Experiment with white noise or light music to cover up noise distractions if they exist outside of your control.

Turn off your phone or charge in a separate room so the phone does not wake you at night

Be wary of pets in bed or in the bedroom if they regularly disrupt your sleep

Find a solution to address out of control snoring (you or your partner)

You can create a bedroom which is ideal for sleeping. This means that your room must be cool, dark and quiet. Make creating a favorable sleep environment a priority in your life so you get the rest you need and deserve.

Make a commitment to healthful sleep not only by creating a comfortable and supportive sleep environmentbut by practicing good sleep habits so that you get the rest that you need and deserve”

- MCG -

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Make a commitment to healthful sleep not only by creating a comfortable and supportive sleep environmentbut by practicing good sleep habits so that you get the rest that you need and deserve”

- MCG -

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