Improve your well-being, come back for more
This is the first level of our sleep-improvement plan set up by Dr. Roy Raymann, a chief expert of SleepScore Labs, Endel’s scientific partner. Try to follow these tips — or at least some of them — to ensure the quality of your sleep and overall well-being!
Check back soon, as we’ll be posting one part of the plan every week.
Get some daily walks and exercise
Outdoor light and darkness send signals to our brain, indicating when it’s time to feel alert versus sleepy. And the more exercise we get, the more tired the body becomes. Both contribute to feeling sleepy at night and having sound and consistent sleep.
Most of us miss out on all that crucial light and exercise, so we might not feel ready for bed. Start the healthy habit of a lunchtime walk — one idea is to team up with your co-workers.
Make your bedroom cool
Make sure to create the best climate in your bedroom during these hot summer nights. Keep the room around 65°F with 30–50% humidity. Use lightweight, non-insulating, and moisture-wicking bedding.
To fall asleep easier and stay asleep through the night, the body needs to get rid of its own heat. So, when a heatwave hits, make sure your bedding and bedroom are optimally prepped and start cooling or ventilating your bedroom as soon as the sun sets.
Spice up your night
While it might seem counterintuitive, enjoying a spicy meal before bed can help you cool off on a hot night. That’s because eating foods with a little kick in them widens your blood vessels, which results in more flow to the skin (hence that blush). This allows your body to cool itself off naturally by shedding more heat into the environment.
Speaking of cooling, a cold or ice-cold shower and drinking cold water will lead to the opposite. It might mislead your body in thinking that its temperature is fine and that no extra heat needs to be lost.
Set a go-to-bed alarm
A bedtime reminder helps you set aside enough time to get at least seven hours of sleep every night. For this, you need to schedule eight hours in bed, since it takes some time to fall asleep. Plus, you’ll also wake up a few times during the night, even though you likely don’t remember these wakings.
Those who get 7+ hours of sleep typically experience a variety of benefits, including more energy, brighter skin, clearer thinking, a creativity boost, and boundless other upsides. Try out the SleepScore App to set a smart bedtime reminder.
Send a sleep sign to your brain
Your body loves routines and predictability. All kinds of bodily processes have their own built-in clock and run best when all these clocks are in sync.
Try playing a similar Endel soundscape or Scenario at the same time every evening. By using that as a starting point to prepare for sleep, you’re letting your body know what time of day it is and what’s coming up next, making sure your bedtime clocks stay in sync. Over time, this will make it easier for you to fall asleep.
Visit our 'Weekly News and Tips' page next week for the second part of Dr. Roy Raymann's sleep-improvement plan.