Sleep is something we all crave, yet it often eludes us. With countless Americans struggling to find those precious hours of rest at night, experts are stepping up to share valuable tips. Recently, the Perfect Sleep Summit held by mindbodygreen and Serta brought together sleep enthusiasts and professionals to tackle this all-important topic. The gathering underscored the gravity of sleep issues, which affect between 50 to 70 million people across the nation, highlighting the need for sustainable solutions to improve our nighttime routines.
Many attendees at the summit left with practical tools to not only understand their sleep problems but also how to actively combat them. With one out of three Americans failing to meet recommended sleep levels, the summit provided insights from sleep experts intending to pave the way to restorative sleep.
Nutritionist Kate Booker, participating in the discussion, emphasized the importance of timing when it came to bedtime. She stated, "Aiming to get to sleep by 10 p.m. is optimal because you spend the most time in deep sleep during the first half of the night." This insight dives deep, shedding light on how deep sleep phases diminish as the night goes on, increasing the time spent in the REM stage, which is often less restorative.
Booker pointed out the sleep cycles changing over the duration of the night. While you might think you can afford to stay up late, studies show the advantages of turning in early are hard to overlook. Deep sleep, recognized as the body’s natural restoration phase, begins early, primarily occurring between 10 PM and 2 AM—a prime time for producing human growth hormone, which plays several roles, including aiding tissue repair and immunity.
Most sleep experts recommend adults aim for seven to nine hours of sleep each night. But many disregard this guideline, often justifying their sleep deprivation through busy schedules or personal endeavors. Small shifts, like setting earlier bedtimes, can have monumental effects, especially considering studies linking sleep deprivation with higher risks of conditions like anxiety and depression.
During the summit, attendees were introduced to the Serta Perfect Sleeper X mattress, set apart by its technology aimed at enhancing sleep comfort. The mattress features support zones and cooling technology, which makes it easier for the body to remain at the optimal temperature for sleep. Conventional wisdom suggests choosing the right mattress can be transformative—that uncomfortable surfaces lead to restless nights.
Yet the discussions didn't just center around mattresses; emotional wellbeing was also on the agenda. Participants stressed how important it is to recalibrate our views around sleep. "Self-care often feels like a luxury, not something we actively carve out time for," said neuropsychologist Judy Ho, who encouraged attendees to change their mindsets. Ho's aim was clear: sleep shouldn't be viewed as something we have to earn; it should be considered as fundamental as eating or breathing.
Tasked with breaking down the stigma surrounding rest, Ho and performance expert Todd Anderson noted the detrimental influences of hustle culture. "People think they have to push past their personal needs to be successful," Anderson explained, urging attendees to reconsider their definitions of success and self-care. Instead, focusing on care for oneself, particularly through sleep, can help optimize performance.
Yoga nidra was another fascinating aspect of the event. This ancient practice, described as yogic sleep, has been celebrated for its ability to help people reach deep states of relaxation. Conducted by Los Angeles-based instructor Caley Alyssa, the practice aims to create the headspace necessary for restful sleep. Studies even back up its claims, showing potential improvements to cognitive performance and overall sleep quality.
Alyssa’s session highlighted the importance of meditation and relaxation techniques to ease participants from their day-to-day stresses, proving beneficial as they prepare for sleep. "Being intentional about downtime can help you fall asleep faster and stay asleep longer," she advised, transforming bedtime rituals from mundane to meaningful.
Throughout the Perfect Sleep Summit, both practitioners and attendees explored concepts aiming to transform nighttime routines, intertwined with scientific understandings of sleep itself. From the recommendations surrounding mattress selection to the timing of sleep sessions and embracing emotional welfare, the key takeaway remained clear: sleep should not only be sought after but prioritized.
The insights gleaned from the summit illustrated the real struggles of sleep-deprived individuals, capturing just how pivotal discussions around sleep can be. While millions struggle nightly to achieve the restful slumber they deserve, it's illuminating to witness experts come together, sharing diverse techniques to combat sleep issues. For many, implementing these practices could be the start of changing their relationship with sleep.
Many of the attendees left the event with their sleep quest reignited and armed with actionable strategies. Bucking the expectations of modern-day busyness by incorporating earlier bedtimes, leveraging meditation practices, and curbing the influence of social media were just some of the changes they felt empowered to implement. Through continued discourse and sharing of successful habits, sleep enthusiasts hope to transform the average American's nightly routine—beginning with the power of sleep itself.
