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Quality sleep is a cornerstone of good health and overall well-being. The National Sleep Foundation recommends adults get seven hours or more of sleep each night. Yet, only 32% of Americans say they're getting quality sleep, based on a 2022 Gallup survey. This means that many people struggle to get the restorative slumber they need for optimal health, so we put together several ways to significantly enhance the quality of your sleep using innovative tips, therapies, and tracking tools.
What Is Sleep Hygiene?
Sleep hygiene is a set of practices and habits that promote restful sleep. It encompasses a range of behaviors and environmental factors that can impact the quality and duration of your sleep.
Sleep Hygiene Tips
- Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time each day helps regulate your body's internal clock, making it easier to fall asleep and rise naturally.
- Create a Relaxing Bedtime Routine: Engaging in calming activities before bedtime, such as putting your phone away, practicing yoga or reading, can signal to your body that it's time to wind down.
- Optimize Your Sleep Environment: Ensure your bedroom is dark to help your body produce the sleep hormone melatonin for a deeper state of rest.
Innovative Therapies
Our therapies can give you more energy and focus throughout the day, but there are three that can help you achieve better sleep. Try one or all three to find your favorite way to feel your best.
- Cryotherapy is the practice of exposing your entire body to sub-zero temperatures for up to 3 minutes, which can increase oxygen-rich blood and reduce inflammation. The reduction in inflammation can help alleviate pain and stress that may disrupt sleep while promoting relaxation and boosting your mood and your body's ability to heal, often leading to improved sleep.
- Mild Hyperbaric Oxygen Therapy involves breathing in pure oxygen in a pressurized chamber. It enhances oxygen delivery to your cells, promoting tissue repair, reducing inflammation, and increasing overall energy levels. By optimizing your body's oxygen supply, you may experience improved sleep, as better oxygenation supports relaxation and recovery.
- Red Light Therapy exposes the skin to low levels of red or near-infrared light. This non-invasive treatment can improve circulation, reduce pain and inflammation, and support cellular regeneration. Improved blood flow and tissue repair can aid in more restful sleep because the body can more effectively repair and recover throughout the night.
Tracking Tools
Using a sleep tracker can be an impactful way to get personalized recommendations to improve the quality of your sleep. While there are many choices from WHOOP, Muse, and more, we prefer the OURA ring for its ability to monitor sleep, exercise, and stress.
- OURA Ring is a wearable sleep tracker that measures various parameters such as sleep stages, heart rate, and body temperature. It provides valuable insights into your sleep patterns, allowing you to identify disruptions and make informed adjustments to your lifestyle for better sleep.
Improving your sleep hygiene is a multifaceted approach that involves a commitment to a healthy lifestyle, routine, and innovative therapies. Cryotherapy, Mild Hyperbaric Oxygen Therapy, and Red Light Therapy can play pivotal roles in enhancing your sleep quality. These therapies aid in reducing inflammation, optimizing cellular function, and promoting relaxation, all of which contribute to better sleep. Additionally, a tracking tool like the OURA ring is indispensable for understanding your body.
You can develop a customized plan to help reach your goals using the highest quality ingredients and our therapies by talking to your Restore team.
Medical services are provided by an independently-owned physician practice. Some services may require medical clearance and a prescription. We reserve the right to refuse service to anyone. Services and prices may vary per location. The content on our site, blog posts, educational materials, app, promotional newsletters, and any other written content are not intended to replace an evaluation with a qualified healthcare professional and are not intended as medical advice.
