Tips to Improve Your Sleep
March 19, 2021
Getting a good night’s sleep brings a whole host of benefits that improve your mental and physical well-being. Catching those z’s we need can be difficult with work and family demands, but putting in the effort and setting good sleep boundaries will certainly pay off. Discover ways to improve your sleep at home, plus sleep-centered classes and activities to explore when you visit us at Lake Austin Spa Resort.
Greet the Day & Find Time to Move
Our bodies need sunlight to really thrive, so it’s important to open those windows and take some time to get outside. Getting that dose of Vitamin D early in the day helps normalize circadian rhythms, and there’s no better way to greet the day while you’re here than with a morning fitness session like Wake Me Up Stretch and Mobility, Good Morning Yoga, or a hike through the stunning Texas Hill Country. Check in at our activities desk to see what’s scheduled each morning during your stay!
As with all healthy habits, setting a schedule and being consistent is the first step to sleep success. Adults should aim for at least seven hours of sleep per night. However, sleeping for over eight hours can see some diminishing returns in terms of sleep quality.
When it comes to the time you head to bed, try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Whether you tend to turn in at 9 pm, or 11 pm is more your style. Staying consistent helps reinforce your body’s sleep/wake cycle so that over time, your body will know exactly when it’s time for bed.
Make Your Sleep Space Calming
A room that’s cool, dark, and quiet is the trifecta when it comes to creating a restful environment. Depending on nighttime light pollution and where the sun rises at your home, darkening shades might be in order. And for phones, tablets, and laptops, light from these devices can also suppress your natural production of melatonin—so put a hard stop on screen time at least 30 minutes before you’d like to be asleep.
When you stay with us at our award-winning resort, all of our rooms and suites have thoughtful, intentional touches to help you have the best sleep possible. Think lavender soaps and moisturizers, double window coverings, and even a pillow to put your cell phone on serious sleep mode.
Take Time for Meditation
It’s easy to doze off when your body and mind really feel at ease. Making time for a little meditation before bed can put you in the right frame of mind to fall right asleep. Try a little light reading, some soothing music, or mindful meditation using an app like Calm or Headspace.
We also offer several classes dedicated to helping improve your sleep routine. During our evening Slumber Solutions / Beditation Meditation session with Life Coach Brenda Young, learn techniques to counteract the effects of stress, fall asleep faster, and stay there, followed by a short bedtime meditation. Want to take it a step further? Head to the Treehouse studio after dinner for a session of Yoga Nidra—commonly known as yogic sleep. Intended to induce total physical, mental, and emotional relaxation, studies have shown yoga nidra can also ease insomnia, decrease anxiety, alleviate stress, reduce chronic pain and dependency, tighten awareness and focus and foster feelings of peace, calm and clarity.
Be Conscious of What You Eat & Drink
What your body gives you depends on what you put into it! It’s important not to go to bed hungry or really full. Laying down on an empty stomach or with one that’s still trying to digest dinner can cause discomfort that will keep you up. A nightcap might seem tempting before bed, and while alcohol can make you drowsy, having a drink too close to bedtime can disrupt your sleep later in the night.
Learn more about making conscientious cuisine choices by taking part in our Nutrition for Stress and Rest class with Dietician Shannon Wise. During this informative session in the Treehouse Lake Room, Shannon will discuss which foods can help create some calm and enhance sleep quality.
Check out our Activity Calendar for even more inspiration, and when you’re ready to join us, our Return to Wellness offers make it easy to make the most of your stay. Curious about our safety protocols? Learn all the ways we work to ensure the well-being of our guests and staff here.