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Do You Know How To Get A Good Night’s Sleep?


Do You Know How To Get A Good Night’s Sleep?

Every year we survey our fans and newsletter subscribers about their sleeping habits. While we learned a lot of interesting information, we found that our fans tend to fall asleep between 10pm – 12am and wake up between 5am – 7am, which is considered to be a generally average range of time to sleep. However, who wants to be “average,” especially when it comes to sleep quality? Today, we’re going to discuss the telltale signs that show you might not be sleeping as well as you think.

If You Can’t Shed Those Pounds

Are you working out regularly, eating well and taking care of your body, but noticing that the number on the scale isn’t changing? You might need to reevaluate how well you’re sleeping at night. A lack of sleep influences your body’s ability to produce insulin and keep your metabolism up, which helps your body regulate things like your overall energy and how calories are burned. On top of that, you’re more likely to snack or reach for your favorite junk food when you’re tired because your body thinks it’s hungry from the lack of energy. This could counter the work you’re putting in throughout the rest of the day to stay healthy and trim.

If You’re Drinking or Eating Before Bed

While it’s not uncommon to enjoy the occasional nightcap or midnight snack to relax at the end of a long day, reaching for either of these things could influence your quality of sleep for the rest of the night. When drinking alcohol, your heart rate increases and your blood vessels dilate, which can cause perspiration and night sweats. This could make you wake up more than usual and throughout the night, disrupting your REM sleep. Even if you don’t experience night sweats from eating or drinking, eating at night increases your metabolism and your brain’s overall activity. This could easily result in dreams or nightmares that could affect how well you sleep at night as well as the gaining of a few extra pounds.

If You’re Always Grabbing That Cup of Joe

Although caffeine is the most popular drug in the world, there is no nutritional need for caffeine in the diet. Drinking your usual cup of coffee in the morning isn’t necessarily a bad thing, but consistently drinking coffee throughout the day could lead to things like sleep disturbance, rapid heartbeat, and irritability. That doesn’t mean that you can’t drink your favorite cup of coffee every day. However, you should reevaluate why exactly you’re drinking the coffee - is it because you enjoy it or because you think you need the boost to make it through your day? If it’s the latter, it might be time to reevaluate your daily coffee habit.

If You’re Sleeping In on The Weekends

As we’ve discussed before, the average person needs about seven to nine hours of sleep a day. Additionally, part of healthy sleep hygiene is regularly practicing a regulated sleep routine. With that being said, even if you try to stick to a sleep schedule throughout the week, if you’re sleeping in an extra few hours on the weekend, you’re probably not getting enough sleep throughout the week. Contrary to popular belief, sleeping in on the weekend doesn’t help you “catch up” on lost sleep and can influence your body’s overall circadian rhythm throughout the week.


If You’re Awake For Longer Than 30 Minutes

The average person takes approximately 10 - 20 minutes to fall asleep once they lay down. However, if it’s taking more or less time to fall asleep, even if you are getting the average 7 - 9 hours of sleep periodically, then that could be your body’s cry for help. If you’re falling asleep almost immediately, that is an obvious sign that you need more rest and should plan to get to bed early to reset your sleep routine. If it takes you longer than 20 minutes to fall asleep, this could be the result of a variety of problems. You could be oversleeping and disrupt your body’s circadian rhythm, you could be negatively influenced from using electronics at night, or you may even be too warm, all problems that could disrupt falling asleep at a reasonable time. Consider reducing your screen exposure as you near your bedtime, readjusting your sleep schedule or investing in temperature-regulating products like the ChiliPad.

Even if you think you sleep “well,” there’s a good chance there are always ways you can improve your sleep hygiene habits. For more information on how to sleep better, what we do and our products visit our blog or check us out at