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Five Easy Ways to Get a Good Night’s Sleep

    Five Simple Tips for a Restorative Night's Sleep

    Dancers are among the most active people on the globe. If you’re not at school or work, you’re usually at dance, so you don’t have much free time with all the other minor things you have to get done. Resting well and getting a full night’s sleep are critical in providing you with the energy you need to get through the day, but it can be difficult to switch off at night when your body is still on an adrenaline high from class or practice. We’ve got five simple strategies to help you get the restorative sleep you need so you can keep dancing at your peak.

    1. Stretch before bed

    After a long day of dancing, stretching may be the last thing on your mind before going to bed. Stretching, on the other hand, provides various advantages, including ensuring your body has the best opportunity of recuperating overnight. Despite the fact that your muscles were warm all evening in class, you probably came home and sat still in the car or on the couch for a bit. Those nice smooth muscles may quickly tighten up, so stretch gently before bed to avoid uncomfortable stiffness when you wake up. Stretching is also a terrific method to relax your thoughts, and you can perform some deep breathing while you go to keep yourself relaxed.

    2. Switch off electronics

    It is now widely established that blue light emitted by electronic devices such as your phone or iPad can disrupt your body’s circadian rhythm (your body clock) and disrupt your sleep cycle. If you spend an hour in bed scrolling through Instagram (and let’s be honest, we all do it), you’re actually waking up your brain when it should be sleeping. This can make it difficult to fall asleep fast when you’re ready to sleep and lowers the quality of your sleep. Try turning off all gadgets an hour before bedtime and instead reading a book, taking a bath, or stretching.

    3. Drop some lavender oil on your pillow

    Lavender is frequently used as a component in nighttime beauty products such as evening bubble bath formulations and overnight face masks. This is due to lavender’s relaxing impact on the body, which lowers your heart rate and induces a sense of tranquility. A bottle of lavender essential oil is a cheap method to achieve this relaxing effect in your own house. Put a couple of drops of lavender oil on your pillowcase to help you fall asleep easily; it also smells great. As an added plus for dancers, lavender oil contains anti-inflammatory effects and can be mixed with a base oil, such as coconut oil, and massaged into any uncomfortable regions of your body (such as your knees or ankles).

    4. Keep your room at the right temperature

    Sleeping in an overly hot or cold environment can have a significant impact on the quality of your sleep and how frequently you wake up during the night. According to scientific evidence, a room temperature of 16 to 18 degrees is ideal for most people. Young children and the elderly may need a slightly warmer atmosphere, but anything too hot can cause your body to wake up repeatedly. If you live in an especially hot or cold region, make sure you have adequate blankets and utilize heating or cooling whenever possible. Just bear in mind that sleeping with the heating or air conditioning on might dry out your skin and lower air quality, so keep the room adequately ventilated.

    5. Wear something loose and comfortable

    Sleeping in loose, comfortable clothing aids in the regulation of your body temperature. Anything that is too tight, heavy, or restricting can not only make you feel uncomfortable when you lie down, but it can also hinder your body from achieving the core temperature required for a good night’s sleep. Natural, breathable textiles are the ideal option. Don’t forget that loose and comfy can also be stylish – check out our Stardust Collection, which contains natural modal as well as silky smooth rayon for comfort, as well as amusing slogans and designs for dance-filled fantasies.

    If you have any suggestions for getting a good night’s sleep, please leave them in the comments below. Have fun dreaming!

    Learn more: 6 Easy Exercises to Increase Ankle Strength