You heard it here first… sleeping on yourself is a good thing. That is when a nice, comfy bed with warm sheets and pillows is involved. During an era where “grind hard” is the motto, we often forget that resting (even harder) is just as important. With World Sleep Day upon us, we’re delving into tips for getting the best beauty rest. Keep reading, Curvy Cuties!
If you didn’t know, the annual event, which falls on the Friday before the spring equinox of each year, was organized by the World Sleep Day Committee of the World Sleep Society in 2008. The mission of the global celebration is to raise awareness surrounding the benefits of maintaining healthy sleep hygiene and how the lack of doing so can be detrimental to one’s livelihood. Educating ourselves on prioritizing well-scheduled slumber patterns is necessary in a climate where pulling late nights and early mornings are glamorized.
While balancing marriage and motherhood has long been a full-time position (in itself), the 21st century saw the rise of entrepreneurship, prompting women to go from homemaking to money-making. With the job market plummeting and the female party suffering at the hands of unfair pay and treatment in male-dominated spaces, most decided to cut out the corporations and become the CEOs of their own companies.
Suddenly, whereas we were once expected to do nothing more than manage households, managing million-dollar brands is the newfound wave added to our (already) lengthy list of responsibilities. Thus, we’ve gone from overtime to overworked, all for the sake of a big bag. Although plump pockets aren’t too bad, juggling babies + business can be tough, causing us to neglect self-care in the name of wealth.
What if we told you… you can have both, sis?
From uncomfortable dwelling areas to large-chested problems, it’s no secret that plus size people already struggle to obtain a good night’s rest. Here’s what you should do to ensure you sleep well on World Sleep Day and beyond.
The Curvy Fashionista’s Most Helpful Tips for Getting the Best Beauty Rest on World Sleep Day
1. Cap off all caffeine before bed.
“I need energy to go to bed,” said no one ever. While a hot cup of coffee may be soothing to the soul or a cold glass of coke could be your way of settling in for the night, caffeine consumption isn’t ideal for an efficient 6 to 8 hours of sleep. Due to its cognitive-enhancing content, it can disrupt your sleep time and increase edginess for those (specifically) suffering from anxiety.
Per Baylor College of Medicine, registered dietitian Roberta Anding shared in a school article, “Drinking caffeine before bed will impact your sleep. The average person takes about 10 to 20 minutes to fall asleep. If you have caffeine in your system or are sensitive to it, this amount of time can double. Caffeine has a half-life of up to 4.5 hours, so a safe bet is to avoid caffeine after noon. Caffeine is not only found in coffee, tea and some soft drinks but can also be added to the pre-workout drink you take before going to the gym.”
According to the Sleep Foundation, “Caffeine affects the brain by blocking adenosine receptors. Adenosine is a sleep-promoting chemical that is produced in the brain during our waking hours. Normally, adenosine builds up in the brain the longer you are awake. The more it builds up, the sleepier you become. When caffeine blocks this process, you remain alert and vigilant.”
Opt for water instead.
2. Invest in aromatherapy.
“Aromatherapy is the practice of using essential oils for therapeutic benefit. Aromatherapy has been used for centuries. When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain,” Johns Hopkins Medicine broke down on their website.
Mount Sinai further explained in an article, “Essential oils are concentrated extracts taken from the roots, leaves, seeds, or blossoms of plants. Each contains its own mix of active ingredients, which determines the use of the oil. Some oils are used to promote physical healing. For example, to treat swelling or fungal infections. Others are used for their emotional value, they may enhance relaxation or make a room smell pleasant. Orange blossom oil, for example, contains a large amount of an active ingredient that is thought to be calming.”
When the world is quiet, the mind is loud. Nighttime stress results in daytime exhaustion. Utilizing natural methods can be extremely helpful for avoiding at-work tiredness and achieving overall mood improvement. Each scent prompts mental stimulation that provides a source of serenity. For the best experience, purchase a diffuser to fumigate your room at bedtime. Per online wellness hub Verywell Health, lavender, cedarwood, and bergamot are great for better sleep.
3. Listen to ASMR.
Ever wondered why people are addicted to rain sounds before bed? Welcome to ASMR, the new remedy for a fast drift, emotional release, and meditation, especially for those with mental health conditions.
According to an excerpt from Nebraska Medicine, “ASMR stands for autonomous sensory meridian response; a term used to describe a tingling, static-like, or goosebumps sensation in response to specific triggering audio or visual stimuli. These sensations are said to spread across the skull or down the back of the neck and, for some, down the spine or limbs. When experiencing ASMR sensations, some people report pleasant feelings of relaxation, calm, sleepiness or well-being.”
Scrolling YouTube (or even TikTok) with your desired choice of ASMR–be it hair-washing, gum-chewing, or ocean-flowing–could aid you tremendously in catching some amazing Zs. For top-tier results, leave the video or recording playing overnight. Per Sleep Doctor, sounds that promote sleepiness include:
- Soft sounds, such as whispers
- Crisp noises, such as rustling of paper
- Hair brushing or other personal care tasks
- Slow, repeating motions
The website reported that a research study showed that of people who view ASMR footage, 82% chose to do so to “fall asleep easily.”
4. Do some light yoga.
Yoga before bed could weed off the troublesome body aches in the morning.
The correct posture could guarantee an exquisite wind-down. Per meditation app Calm, the child’s, butterfly, legs up the wall, cat-cow, and happy baby poses are recommended for the ultimate sleep.
Light but effective movement is key for late-night mindfulness.
They added, “While yoga is generally beneficial for sleep, some positions are too stimulating for a pre-bedtime routine. Poses with many backbends, inversions, or rigorous flows can boost your energy levels, making it harder to fall asleep. For example, positions like urdhva dhanurasana (upward bow or wheel pose) or adho mukha vrksasana (handstand) are best avoided right before bed.”
5. Make sure you have the right mattress.
The most crucial of everything we listed is having a premier mattress. As full-figured consumers, securing a mattress specially constructed for our bodies and physical needs is vital. Thankfully, suppliers like Big Fig have the support we need!
Founded in 2015 by Bruce Goodman and his daughter, Alison, Big Fig’s mission is “to be a champion for the plus-size community, ensuring everyone and every body has a comfortable, long-lasting mattress designed to support a good night’s sleep.
Per the company’s website, The Big Fig holds sleepers up to 550 lbs, with 1,100 total weight capacity. It’s crafted with individual coil springs (1,600 coils in the King and California King sizes) that are each wrapped “to accommodate your unique body shape.”
The coils are built with a thick, flexible 15-gauge spring steel. Additionally, this premium-made product has THERMOGEL COOLING ® heat-wicking technology that’s bound to keep your body temperature at a comfortable rate.
We hope you take advantage of World Sleep Day! However, always remember that you deserve do-nothing days on occasions that aren’t “holidays,” too. Without the guilt. Without the need to feel like productivity defined your purpose.
You’ve been doing a lot all throughout the year. The least you could do is carve out time to refill and replenish, especially when World Sleep Day is dedicated to getting rest.
After all, you can’t pour from an empty cup.
Which of these tips for getting the best beauty rest will you be using on World Sleep Day? Let us know in the comments below!
The author’s content and opinions have not been pre-reviewed, approved or endorsed by Discover.
Good suggestions! However, it seems like you didn’t mention anything about air quality. Pure fresh air is crucial for good sleep.
To ensure the good air quality in your bedroom, make sure you follow these rules:
1. Ventilate the room before bedtime
2. Do wet cleaning regularly
3. If you have an air conditioner in your bedroom, do not forget to clean its filters at least once every two months. Dirty ac filters are the most common cause of poor indoor air quality.
Thank you, Mayra! Your posts are so interesting and informative!
By the way, I’ve heard that swimming in salt water makes people sleep better? Is that really the case?
So many good tips! Thank you for sharing such helpful content! I just want to add that it would be best if you also remembered about air quality in your home, particularly in your bedroom. The thing is, polluted indoor air can cause fatigue. It sounds wild, but it’s true.
As a result, you will always feel that you’re not sleeping enough, no matter how many hours you slept.