Do you struggle to relax at bedtime? Do you crave moments of rest throughout the day after a poor night’s sleep? High performance leaders, like Google CEO Sundar Pichai, use the technique NSDR  (Non-Sleep Deep Rest) to achieve relaxation. While other forms of meditation are more commonly known, NSDR can be extremely effective.
What is NSDR? 
NSDR or “Non-sleep deep rest” is a term coined by neuroscientist Andrew Huberman to describe accessing rest without physical sleep. 
During NSDR, your body maintains a relaxed state while your mind remains awake and conscious. The practice causes your brain wave frequency to slow down, much like brain activity during Slow-Wave Sleep (SWS).
There are 2 ways to access NSDR – Yoga Nidra meditation and hypnosis. Yoga Nidra is a meditation format, historically used to manage chronic sleep issues. During this meditation, an instructor guides you through an intense state of consciously directed relaxation using techniques like body scans, focused breathwork, and other tools to relax the mind.
Following these prompts <a href="https://www.businessinsider.com/google-ceo-sundar-pichai-non-sleep-deep-rest-nsdr-relax-2022-3#:~:text=Google%20CEO%20Sundar%20Pichai%20recently,%2C%20relaxation%2C%20and%20even%20learning">“can cause your heart rate to slow down. Your brain may also switch from beta waves, which are associated with an active mind, to alpha waves, which correspond to a more relaxed brain state.”</a>
Using NSDR in your day to day 
The best times to utilize NSDR content are before bed when you are looking to power down, or after nights where you got poor sleep. If you track your sleep health using the Pod or other wearables, you can utilize NSDR content to boost recovery when needed. NSDR content should be played in quiet space, at any point in the day when you are looking to calm the mind and let your body rest.
Benefits include:
✓ Improved sleep quality
✓ Stress relief
✓ Enhanced cognitive function
✓ Improved memory 
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Accessing a Deep State of Rest with NSDR

<h3>Overview of findings </h3>
Sleep quality is a critical pillar for happiness, productivity, and health. At Eight Sleep, we are committed to improving your sleep fitness through our dedication to scientific rigor and validation. We are excited to share the results of our latest research study, where we have found significant improvements in various sleep metrics  from sleeping on the Eight Sleep Pod. After one month of sleeping on the Pod, members reported 32% better sleep quality scores on average. This overall improvement in sleep quality consists of improvements in each of the following components: 

<ul>
<li style="font-weight: 400;" aria-level="1">
34% higher daytime energy scores
</li>
<li style="font-weight: 400;" aria-level="1">
23% fewer sleep interruptions
</li>
<li style="font-weight: 400;" aria-level="1">
44% faster sleep onset
</li>
</ul>
These levels of sleep quality improvements are comparable to improvements from cognitive behavioral therapy for sleep. 
About the study
We set out to understand how the Pod impacts various components of sleep in our members by using a clinically validated sleep quality assessment called the Pittsburgh Sleep Quality Index (<a href="https://www.sleep.pitt.edu/instruments/">PSQI</a>).  Subjects were asked to fill out the PSQI before they began sleeping on the Pod (i.e. pre-Pod), and then a second time after they slept on the Pod for one month (i.e. post-Pod).  
The PSQI assesses an individual&#8217;s sleep quality on a scale from 0 to 21, with scores below 5 indicating “good sleep quality” and scores above 5 indicating “poor sleep quality”.
<h3><img title="unnamed31 | Eight Sleep" loading="lazy" decoding="async" data-attachment-id="5977" data-permalink="https://blog.eightsleep.com/improved-sleep-quality/unnamed-31/" data-orig-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-31.png?fit=512%2C212&amp;ssl=1" data-orig-size="512,212" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="unnamed-31" data-image-description="" data-image-caption="" data-medium-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-31.png?fit=300%2C124&amp;ssl=1" data-large-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-31.png?fit=512%2C212&amp;ssl=1" class="aligncenter wp-image-5977 size-full" src="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-31.png?resize=512%2C212&#038;ssl=1" alt="" width="512" height="212" srcset="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-31.png?w=512&amp;ssl=1 512w, https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-31.png?resize=300%2C124&amp;ssl=1 300w" sizes="(max-width: 512px) 100vw, 512px" data-recalc-dims="1" /></h3>
<h3>Sleep quality improved by 32% after sleeping on the pod </h3>
We found that within one month of sleeping on the Pod, members&#8217; experienced improvements across all components of sleep quality, as assessed by the PSQI. Before sleeping on the Pod, Eight Sleep members reported significantly worse sleep quality scores, averaging 7.7 compared to the general public’s average score of 5.9 (<a href="https://academic.oup.com/sleep/article/41/5/zsy029/4840620">ref</a>). But after sleeping on the Pod for one month, these same members reported an improvement in their sleep quality score by an average of 32%. In fact, the number of members that achieved a “good sleep quality score” (i.e. score less than 5) doubled from pre- to post-Pod use. 
<img title="unnamed32 | Eight Sleep" loading="lazy" decoding="async" data-attachment-id="5978" data-permalink="https://blog.eightsleep.com/improved-sleep-quality/unnamed-32/" data-orig-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-32.png?fit=512%2C246&amp;ssl=1" data-orig-size="512,246" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="unnamed-32" data-image-description="" data-image-caption="" data-medium-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-32.png?fit=300%2C144&amp;ssl=1" data-large-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-32.png?fit=512%2C246&amp;ssl=1" class="aligncenter wp-image-5978 size-full" src="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-32.png?resize=512%2C246&#038;ssl=1" alt="" width="512" height="246" srcset="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-32.png?w=512&amp;ssl=1 512w, https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-32.png?resize=300%2C144&amp;ssl=1 300w" sizes="(max-width: 512px) 100vw, 512px" data-recalc-dims="1" />
<img title="unnamed33 | Eight Sleep" loading="lazy" decoding="async" data-attachment-id="5980" data-permalink="https://blog.eightsleep.com/improved-sleep-quality/unnamed-33/" data-orig-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-33.png?fit=512%2C457&amp;ssl=1" data-orig-size="512,457" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="unnamed-33" data-image-description="" data-image-caption="" data-medium-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-33.png?fit=300%2C268&amp;ssl=1" data-large-file="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-33.png?fit=512%2C457&amp;ssl=1" class="aligncenter wp-image-5980 size-full" src="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-33.png?resize=512%2C457&#038;ssl=1" alt="" width="512" height="457" srcset="https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-33.png?w=512&amp;ssl=1 512w, https://i0.wp.com/blog.eightsleep.com/wp-content/uploads/2022/06/unnamed-33.png?resize=300%2C268&amp;ssl=1 300w" sizes="(max-width: 512px) 100vw, 512px" data-recalc-dims="1" />For comparison, therapeutic interventions such as cognitive behavioral therapy (CBT) produce similar PSQI improvements compared to sleeping on the Pod: 
*iCBT (Internet-based cognitive behavioral therapy) for Insomnia relief in 18-35 year olds (<a href="https://www.researchgate.net/publication/278732014_Internet-Delivered_Cognitive_Behavior_Therapy_for_Anxiety_and_Insomnia_in_a_Higher_Education_Context">ref</a>) 
The following three sections explain the factors that led to the significant increase in sleep quality with the Pod.
<h3>Members fell asleep 44% faster while sleeping on the Pod</h3>
A healthy person without sleep debt or insomnia takes between 10-20 minutes on average to fall asleep (i.e. sleep onset latency; <a href="https://www.sleepfoundation.org/how-sleep-works/sleep-latency#:~:text=Sleep%20latency%2C%20or%20sleep%20onset,20%20minutes%20to%20fall%20asleep.">ref</a>). Before sleeping on the Pod, members reported an average sleep onset of 28 minutes, which is similar to sleep onset times associated with insomnia (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2576317/">ref</a>). However, after one month of sleeping on the Pod, members fell asleep 44% faster– a 12 minute reduction in sleep onset. 
Sleeping on the Pod reduced sleep interruptions by 23% 
One of the primary reasons people wake up during the night is temperature-related discomfort, especially during REM sleep (<a href="https://www.sciencedirect.com/science/article/abs/pii/S0306456518301335">ref</a>). Members reported that sleeping on the Pod reduced their sleep disturbances by 23%. This improvement is likely due to the temperature regulation of the Pod, as members reported a 69% reduction in heat-related disturbances. 
<h3>Daytime energy levels increased by 34% while sleeping on the Pod </h3>
An individual’s perception of good or bad sleep quality is highly correlated with their daytime energy levels. Members who slept on the Pod reported 34% higher daytime energy scores, on average. Additionally, the number of members that reported daytime energy issues decreased by 56% after sleeping on the Pod.
<h3>The bottom line </h3>
The Eight Sleep Pod significantly improved overall sleep quality by 32%.  This level of improvement in sleep quality is comparable to improvements seen with cognitive behavioral therapy for sleep. After only one month of sleeping on the Pod, members reported falling asleep 44% faster, sleeping better—with 23% fewer interruptions— and as a result, having a 56% reduction in daytime energy issues. 
<h3>Appendix: Study Details</h3>
Sleep quality was assessed in 50 subjects (34 males, 16 females;  mean age =  41 y; age range = 18 to 67 y) using the Pittsburgh Sleep Quality Index (PSQI). The PSQI was administered to each subject before they began sleeping on the Pod, and then again one month after sleeping on the Pod. Due to the retrospective nature of the study, subjects were not aware of the goal to compare survey results before vs. after using the Pod. Therefore their responses or behaviors were not affected by the study.  
Each individual’s total scores for sleep quality, sleep latency (i.e. onset), daytime energy levels, and sleep disturbances were statistically compared before vs. after Pod-use using dependent t-tests. All t-tests were statistically significant (p&lt;0.005).
The changes presented in this article (n=50) were further validated by comparing 229 Eight Sleep members’ pre-Pod PSQI survey responses to 107 different members’ post-Pod PSQI survey responses. 
Note that the data presented here are a summary of all 50 subjects’ responses; as a result, individual results may vary.
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Eight Sleep Pod Leads to Improved Sleep Quality

Sleep is one of the key essentials of good health. Maintaining a consistent sleep schedule is equally important as following a balanced diet, drinking plenty of water, and being regularly active. However, millions of people suffer from ongoing sleep deprivation. This can lead to an inability to focus, increased anxiety, and several other negative physical and mental effects. 
To prevent lack of sleep from occurring on a regular basis, you must identify where the problem begins. A major sleep disturbance is a room that’s too hot or too cold. The wrong temperature can cause you to wake up during the night from tossing and turning and limit you from reaching each phase of a full sleep cycle. Smart beds like the <a href="https://www.eightsleep.com/eight-pod-sleep-cool/">Eight Sleep Pod</a> help with regulating dynamic temperature to improve your sleep. Aim for the Goldilocks treatment of a bedroom’s core temperature that’s “just right” to help secure a good night’s rest. 
Your body temperature naturally decreases as you prepare to sleep because the brain waves slow down and you’re not active enough to generate heat the same way as you do throughout the day. Temperatures that aren’t comfortable enough to sleep in will keep you alert (and awake) for longer and prevent you from entering deep sleep. 
<a href="https://blog.eightsleep.com/should-you-really-sleep-at-68-degrees/">Should you really sleep at 68 degrees? </a>The ideal sleeping temperature is somewhere between 60 and 68 degrees fahrenheit, depending on if you run on the cooler or warmer side. Even a few degrees outside of this range may cause difficulty drifting off to sleep or staying asleep through the night. Although you may technically be in bed for the recommended eight hours, the amount of quality sleep you receive is likely much less. 
By increasing or decreasing your bedroom temperature and taking steps to improve your sleep patterns, you can improve how often and how well you sleep, which is an impactful boost to your overall health.
<h2>Creating the Ideal Sleeping Temperature</h2>
To maintain a good sleeping temperature, set the thermostat to 65 degrees as a starting point. From there, adjust it a few degrees cooler or warmer depending on your preference. In addition to changing the air in your room, the type of blankets you use make a difference as well. During the colder months, flannel sheets help to trap your body heat; in summer,  you need light cotton or satin sheets to keep cooler. 
Make sure your air vents are cleaned often to generate proper circulation. Also, it’s helpful to have the white noise and airflow of a bedside or ceiling fan. An added factor to consider is that a partner sleeping next to you adds body heat and likely will have a different temperature than what your body runs at. 
Lastly, record your sleep habits and make a switch to your bedroom’s temperature and air circulation accordingly. Your lack of sleep may simply come down to being too hot at bedtime and experiencing <a href="https://blog.eightsleep.com/what-are-night-sweats/">night sweats. </a>
<h3>Adapting to Sleeping Conditions When You Travel</h3>
Nothing feels better than sleeping in your own bed, but when traveling, you can still set yourself up for a good night’s sleep. When staying at a hotel, immediately adjust the thermostat to your desired temperature to give the system enough time to cool down (or heat up) to your ideal state. For extra circulation, pack a travel fan in your suitcase or open a window, if possible. 
<h2>Managing Temperature with Technology for a Better Night’s Sleep</h2>
The body follows a circadian rhythm that adjusts the internal temperature when it’s time for bed. This is altered if the room temperatures aren’t set correctly or there’s lack of ventilation in the room. With the kind of technological advancements available today, you can now personalize the sleeping temperature for both sides of the bed. The Eight Sleep Pod, for example, adjusts its temperature throughout the night to match the needs of your circadian rhythm. 
The Pod runs on water-powered thermal technology to deliver the ideal sleeping temperature for all. It’s the first and only bed designed with features that track your heart rate and respiratory rate and adjusts the temperature of your bed as needed during the night. It’s easy to customize, control the settings, and review your individual statistics through the corresponding Eight Sleep app. You’ll receive an analysis that shows your sleep score, how much time was spent sleeping, and how often you woke up.  
Over time, you’ll notice an improved quality of sleep when you have your body temperature regulated automatically without having to wake up. With this data, you’ll have a better understanding of what you need and ways you can improve your sleep health. Consider it a personal trainer for your sleep, intent on improving your sleep fitness. Besides the  Pod’s technology, it offers the added comfort of four layers of CertiPur-certified adaptive foam. Improving Your Sleep Patterns
After you’ve found your right sleep temperature, there are complementary ways to ensure a full night’s rest and feel rejuvenated the next day. First, start with a dark, quiet room. Light keeps your senses alert making it harder to fall asleep. Also, falling asleep while watching television or scrolling through your phone keeps the mind active and not in a truly restful state. If you need noise to break up the silence, try a sound machine or a soothing sound app to create a peaceful environment. 
Another way to achieve quality sleep is to follow a nighttime routine a few hours before bed. By relaxing the body and mind in advance, it puts yourself in a better position to fall asleep faster. For many, this includes limiting the use of electronics, reading a book, gentle stretching, or mindful meditation. These activities help to quiet the mind and signals to your body that it’s almost time to sleep.
You can also improve your sleep by buying new pillows or a new mattress. Each person has their own preference of whether they sleep better with firm or soft bedding. Consider if your pillow lost its fluff or if your mattress has started to sink in the middle. If your bedding doesn’t hold its shape or is causing a stiff back or neck in the morning, it may be time for a switch. In general, it’s best to replace bedding every two to three years and a mattress every 10 years. 
<h2>Sleeping for the Sake of Your Health</h2>
Since sleep is such an important part of maintaining your health, taking control of your sleep patterns is crucial. Optimizing the temperature of your room is beneficial because you’ll immediately notice a difference in how you feel during the night. Rather than kicking off the blankets or shivering beneath them, you’ll find the sweet spot that gives you the rest you’re looking for. 
A light breeze from a fan or checking your vents for proper flow can also be the simple adjustments you need to make to obtain a good sleeping temperature. Start with small changes and note if you feel more rested in the morning. Once you’ve found your ideal temperature and follow a consistent sleep schedule, you’ll start to see how it benefits you mentally and physically. 
The effects of a solid eight hours of sleep every night will leave you feeling refreshed and energized. Rather than facing the day feeling groggy or sluggish, it’ll improve your productivity and performance in all areas of life. 
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What’s the Optimal Sleeping Temperature?

As the months become colder and the days become shorter, you may begin to feel the effects of the weather and sunlight changes on your body. Noticing the shorter days and less sunlight is normal, however, some individuals may feel these changes more intensely. These individuals are experiencing a condition called <a href="https://www.nytimes.com/explain/2022/seasonal-depression">seasonal affective disorder (SAD)</a>. 
<h3>What is SAD?</h3>
Seasonal affective disorder is a type of depression that happens during different seasons of the year, most commonly in winter. Mood changes may be attributed to the shorter daylight hours and colder weather. Symptoms may include:
<ul>
<li style="font-weight: 400;" aria-level="1">Feeling sad or having a depressed mood</li>
<li style="font-weight: 400;" aria-level="1">Loss of interest in activities</li>
<li style="font-weight: 400;" aria-level="1">Changes in appetite</li>
<li style="font-weight: 400;" aria-level="1">Changes in sleep patterns</li>
<li style="font-weight: 400;" aria-level="1">Loss of energy</li>
<li style="font-weight: 400;" aria-level="1">Difficulty concentrating</li>
<li style="font-weight: 400;" aria-level="1">In extreme cases, suicidal thoughts</li>
</ul>
&nbsp;
<h3>How does SAD affect you?</h3>
With fewer hours of sunlight in the fall and winter, an<a href="https://www.mhanational.org/conditions/seasonal-affective-disorder-sad"> individual’s serotonin levels may become lower</a>, leading to a more depressed mood or increased anxiety, as serotonin is the key hormone responsible for stabilizing your mood. SAD has been linked to biochemical changes and imbalances directly related to fewer sunlight hours during the winter months, when we are experiencing less exposure to sunlight.
In addition to <a href="https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=Studies%20indicate%20that%20people%20with,help%20maintain%20normal%20serotonin%20levels.">lower levels of serotonin</a>, individuals experiencing SAD may also experience <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306987714003351">low levels of vitamin D</a> &#8211; which is an essential part of a health brain and body function.
<h3>Does SAD interrupt your sleep patterns?</h3>
Shorter daylight during the days may affect your circadian rhythm. When it begins to get dark outside, your body naturally <a href="https://www.mhanational.org/conditions/seasonal-affective-disorder-sad">produces more melatonin</a>. When this happens earlier in the day during the winter months, not only can you experience feeling tired earlier in the night, but your mood may also be affected.
This is because in addition to sleep onset, melatonin is also linked to regulating your mood. When your <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651">circadian rhythms become disrupted </a>with the changes in sunlight hours it may lead to poor sleep hygiene (e.g., going to bed at different times or sleeping too long) and a more depressed mood. 
Individuals experiencing SAD have been shown to sleep an <a href="https://www.sciencedirect.com/science/article/abs/pii/002239999490037X?via%3Dihub">average of 2.7 hours</a> more a day during the winter months than individuals who don’t experience SAD symptoms. Around <a href="https://pubmed.ncbi.nlm.nih.gov/8064650/">80% of those who experience SAD symptoms</a> experience hypersomnia, or excessive sleepiness. While individuals who experience SAD symptoms may sleep longer hours, they also <a href="https://pubmed.ncbi.nlm.nih.gov/8064650/">experience a decrease in deep sleep</a>. Deep sleep is essential for being able to wake up refreshed and feel well rested.
<h3>Tips for relieving SAD symptoms:</h3>
If you’re experiencing what you think may be SAD, there are a few methods that can help get you through the winter blues. You can try these at home, but make sure to consult your healthcare professional, as well. 
Light Therapy
The most prominent treatment for SAD is bright light therapy. Light therapy has been shown to reduce SAD-related depression symptoms as much as <a href="https://www.sciencedirect.com/science/article/pii/S0165032707003515?via%3Dihub">83% after one month</a>. During this type of light therapy, an individual sits in front of a <a href="https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml#pub5">very bright light box (10,000 lux) for 30-45 minutes each day</a>. If you do not have access to bright light therapy treatments, try to get outside or near a window to increase your exposure to sunlight during the day for 30-45 minutes, especially around noon, when the sun is the most prominent in the sky. 
Maintain a consistent sleep schedule
A good way to help relieve SAD symptoms is to maintain proper sleep hygiene. Since individuals who experience SAD tend to have disrupted circadian rhythms and experience sleepiness, it is important to go to bed and wake up at the same time each day in order to try and rebalance your internal clock. Make sure you’re not oversleeping, and monitor the quality of your sleep on the Pod to ensure that you’re getting enough deep sleep in addition to maintaining a consistent overall time slept.
In addition to maintaining good habits around sleep, adjusting the temperature of your bed based on your body’s needs – by adding a product like the <a href="https://www.eightsleep.com/pod-cover/">Eight Sleep Pod Cover</a> to your bed – can <a href="https://www.eightsleep.com/blog/improved-sleep-quality">improve your sleep quality by up to 32%</a>. During an Eight Sleep clinical study, members like you reported an 11% increase in perceived calmness of their sleep after just 1 week of sleeping on the Pod.
Take a Vitamin D Supplement
Studies have shown that taking a vitamin D supplement can also<a href="https://pubmed.ncbi.nlm.nih.gov/24732019/"> help alleviate some depression symptoms</a>. Since people experiencing SAD may have low vitamin D levels, it may be a good idea to try taking a vitamin D supplement. Vitamin D supplements are widely available at drugstores and grocery stores, and they can help you combat the lack of sunlight experienced in the colder months. Consult with your doctor if a vitamin D supplement will be right for you.
Stay active
It can be easy to want to move less when the weather is colder and rainier. However, sticking to a consistent exercise routine can help you boost serotonin levels and also sleep better during the night. Bundle up to take long walks with your loved ones, play in the snow, and go on long runs. You may find this decreases your sleep onset times, and helps you better stick to a normal sleep schedule.
If the above tips don&#8217;t work, you may want to try therapy or ask your doctor about medication
If these tips and good sleep hygiene don’t work, <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651">antidepressant medication and talk therapy</a> have been shown to relieve SAD symptoms since it is a type of depression. Discuss with your healthcare professional to assess if this option is right for you.
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Seasonal Affective Disorder Self-Care: How to Combat the Winter Blues

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These days, it seems like everyone is searching for that perfect night of rest. Unfortunately, <a href="https://health.gov/healthypeople/objectives-and-data/browse-objectives/sleep">Healthy People 2030</a> notes that 1 in 3 Americans are not sleeping well. The costs of poor sleep go beyond just feeling tired. Sleep deprivation is a real concern, and can <a href="https://hbr.org/2020/07/how-much-is-bad-sleep-hurting-your-career">affect your productivity in the workplace</a> or at school, and causes public safety issues like drowsy driving. The World Sleep Society has made “Sleep is Essential for Health&#8221; the focus of <a href="https://worldsleepday.org/">World Sleep Day</a> this year. Practicing good sleep hygiene, and having healthy bedtime routines can help you feel your best and wake up refreshed.
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Why Are Sleep Routines Important?
A good sleep routine is essential for having a successful night of sleep. There is a strong connection between rest, your dreams, and your brain&#8217;s productivity. Moreover, <a href="https://www.npr.org/sections/13.7/2010/09/22/130051236/the-habitual-brain">your brain loves routines</a>, and also loves sleep. The two go together fantastically, as having a set routine before bed trains your brain when it needs to start being sleepy. By going to bed at the same time every day, and following the same routine each time, your brain gets adjusted to its sleep-wake time schedule and can <a href="https://blog.eightsleep.com/can-you-change-your-circadian-rhythm/">set its circadian rhythm</a>. 
As such, by developing good sleep routines, you are able to have better sleep. You’ll feel more energized and productive the next day, and avoid the symptoms of sleep deprivation such as poor mood, reduced attention span, heightened anxiety, or seeing windmills as giants. Poor sleep can even hamper your body&#8217;s immune system, <a href="https://blog.eightsleep.com/how-good-sleep-can-improve-metabolic-health/">your metabolic health</a>, and increase the risk of heart disease.
Now that you understand the importance of a good night time routine, look at these 4 sleep routines so you can get on track to feeling and looking your best!
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<ol>
<li>Create a Comfortable Sleeping Environment</li>
</ol>
Making sure you have a comfortable place to sleep is essential for having quality rest. There are many factors that go into having a quality sleep environment, and spending time before bed to prepare your room can help set you up for a great night’s sleep.
Having your room be <a href="https://blog.eightsleep.com/optimal-sleeping-temperature/">the correct temperature for sleeping</a> has such an outsized impact on your rest compared to other factors. Additionally, many people have different preferences for what temperature to sleep, so getting this one right can be tricky. Adding a temperature controlled cover like the <a href="http://eightsleep.com/pod-cover">Eight Sleep Pod</a> can make sleeping at the right temperature for you a breeze &#8212; and has been clinically proven to <a href="https://www.eightsleep.com/blog/hrv-hr-deep-sleep-improvement">improve sleep quality by up to 32%</a>. Air temperature and humidity are one of the biggest factors leading to poor sleep quality and a dynamic temperature regulation of the sleep pod can keep you in your “goldilocks zone” of just right all night long. Plus, Eight Sleep members reported an 11% increase in perceived calmness of their sleep after just 1 week of sleeping on the Pod.
A cluttered bedroom can also affect your sleep. A room with <a href="https://bewell.stanford.edu/a-clean-well-lighted-place/">less clutter can reduce stress</a> and promote a more peaceful environment for sleeping in. By spending time tidying your space before bed, you can give your room a chic and zen vibe. If you feel more comfortable in your space, you’ll be able to sleep there better. 
Additionally, sound can have a big effect on your sleeping environment. Wearing noise canceling earplugs, or playing white noise, can block out most unwanted sounds that might rouse you in the night. While some sounds are unavoidable, controlling the sounds you can will set you up for a better night of sleep. 
<ol start="2">
<li>Hold Nightly “Me-Time”</li>
</ol>
After a busy work day and balancing in your personal life, it’s important to <a href="https://www.headspace.com/articles/sleep-health-3-how-to-build-a-perfect-wind-down-routine">unwind with a nightly routine</a> to avoid building up your sleep debt. This signals to your brain that it’s time to shift its focus onto sleeping, instead of the stressors of the day. By dedicating some time to self-care before bed, you will wake up feeling refreshed and looking your best. <a href="https://www.cnet.com/health/sleep/beauty-sleep-how-a-good-nights-rest-helps-your-appearance/">Beauty sleep isn’t just a myth</a>! By combining good rest with a healthy nightly routine you take full advantage of the all natural beauty product that is sleep. 
A lack of rest can have negative effects on your appearance, such as dark circles under your eyes or dry skin. Additionally, a lack of quality sleep can disrupt the hair growth cycle, preventing your body from regrowing hairs that are falling out. By being proactive in your sleep routines, like developing a skincare routine or using <a href="https://www.forhims.com/hair-loss">products to target hair loss</a> before bed every night, you maximize the tools your body can use to look your best.
A sleep beauty routine can be invaluable, and should be personalized to you. While some people can commit to a nightly relaxing bath, hair mask, eye-cucumbers and the whole nine yards, others can barely find time to squeeze in brushing their teeth. Start off with some easy steps, like washing your face or a hair care routine, and add in more as you develop a routine you can stick to. 
<ol start="3">
<li>Limit Screen Exposure</li>
</ol>
Blue light has developed a bad reputation. It’s a natural part of sunlight, and also emitted from our electronic devices. It’s not dangerous, it’s not going to damage your eyes. However, <a href="https://www.eightsleep.com/blog/blue-light-and-sleep">blue light can disrupt your sleep</a>. Therefore, before bedtime, it’s important to keep an eye on how much blue light you’re looking at.
One of the easiest ways to reduce blue light before bed is to turn off your screens. Giving your body two hours without screens before you nod off will help it produce the melatonin it needs to make you sleepy. Additionally, you could use <a href="https://nymag.com/strategist/article/best-blue-light-blocking-glasses.html">bluelight glasses</a> to filter out some of the light rays. 
Moreover, using your phone at night stimulates your brain, and keeps it from falling asleep. Putting your phone on do not disturb or using a sleep focus can prevent intrusive notifications while you’re getting ready for bed, and you should leave it alone for at least 30 minutes to make sure your brain has adequate time to adjust.
<ol start="4">
<li>Have a Sleep Friendly Diet</li>
</ol>
Having good eating habits is essential to a great night&#8217;s sleep. You can <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387">promote better sleep through eating</a>, both in what you eat and when you eat it. 
Before bed, it is important to only have <a href="https://blog.eightsleep.com/10-foods-to-eat-before-bed/">foods that promote better sleep</a>. As a stimulant, <a href="https://www.self.com/story/how-coffee-time-affects-sleep">caffeine should be avoided closer to bedtime</a>. Instead of soda or coffee, opt for soothing teas, like chamomile, that are caffeine free and low in calories. Additionally, stay away from foods that can cause indigestion or an upset stomach. Food that is too heavy, overly spicy, or acidic can keep you up all night, and interfere with your sleep. Instead opt for <a href="https://www.sleepfoundation.org/magnesium">foods high in magnesium to promote better sleep</a>. 
When you eat also has an affect on your sleep habits. Maintaining a regular eating schedule throughout the day can help your body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483233/">maintain its circadian rhythm</a>, which will cause it to naturally be sleepier at bedtime. Additionally, eating too close to bedtime will disrupt this rhythm, so it’s best to avoid snacking after dinner. 
The Importance of Settling Down
While it can feel like you’re maximizing the time in your day if you jump right into bed after your daily activities, it’s important to unwind, relax, and follow your routines. By practicing good sleep hygiene through your new routines, you can feel and look your best all night long.
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4 Sleep Routines to Look and Feel Your Best & Supercharge Your Health

As part of your Eight Sleep Membership, the Pod’s technology measures your sleep data to determine a personalized Sleep Fitness Score. This score serves as an indicator of sleep health and makes it easy to monitor sleep quality. 
What is Sleep Fitness?
At Eight Sleep, we are working to change the conversation around sleep. We want to help people realize that sleep should be viewed as an activity with enormous power to improve the quality of the human experience. 
So we introduced a new term: Sleep Fitness. It’s a state of overall health and well-being fueled by quality sleep. Being sleep fit results in a feeling of restoration, elevated energy levels, and confidence. Dr. Philip Gerhman, Assistant Professor in Department of Psychiatry at University of Pennsylvania’s Perelman School of Medicine and member of Eight Sleep’s Scientific Advisory Board, defines Sleep Fitness as the following:
“Sleep Fitness is the extent to which we are getting sufficient quantity and quality of sleep to be energized and functioning at peak levels during the day.”
What is a 100 Sleep Fitness Score?
Through your Membership, the Pod gives you indications of how sleep fit you are via a daily Sleep Fitness Score. A Sleep Fitness Score is a score out of 100 that informs how your sleep hygiene drives recovery so you can make better choices during the day and adjust your routine. 
When sleeping on the Pod, you receive a Sleep Fitness Score every morning in the free app that comes with your Pod purchase. 
Generally, a Sleep Fitness Score between 90-100 is considered excellent. A score between 70-90 is considered good, and anything below 70 indicates that you need to prioritize quality sleep more.
3 key factors that can cause a high or low Sleep Fitness Score:
Sleep Quality
Measures the quality of your recovery, and most closely represents how you feel after waking up. 
Sleep Routine
Sleep Routine measures your sleep hygiene and consistency, which are crucial for maintaining and improving Sleep Quality.
Time Slept
Getting sufficient sleep every night is foundational to Sleep Fitness and health. 
Achieving an excellent Sleep Fitness Score
Achieving an excellent Sleep Fitness Score can be challenging. It’s something you have to continuously focus on and work for, just like most people do for regular fitness and eating healthy. 
Grayson Murphy, World Mountain Running Champion, strives for an excellent Sleep Fitness Score every night. She very well understands the importance of quality sleep for her as an athlete. She prioritizes sleep for optimal performance and recovery. Grayson recently talked to us about her Sleep Fitness Score:
“I’ve gotten a hundred several times. I’m very proud of my sleep scores. I don’t know what [my] average is. Probably in the nineties somewhere.”
Our Eight Sleep Members also do a great job at striving for an excellent Sleep Fitness Score every night. 46% (around 4,200 people) of our members achieve at least one excellent Sleep Fitness Score per month.
Eight tips to get to a 100 Sleep Fitness Score
With the lens of Sleep Fitness, we turn sleep into something that is not only measurable, but also actionable and achievable. Apart from focusing on the 4 key factors that influence Sleep Fitness Score, there are certain other actions that will help you become sleep fit. Here are 8 tips to help you get a perfect Sleep Fitness Score.
Tip #1 – Sleep cooler
Controlling temperature is key to achieving Sleep Fitness. In fact, literature shows that thermal environment has one of the biggest impacts on human sleep. Research links a rapid decline in core body temperature to an increased possibility of sleep initiation and sleep maintenance. Further, this drop in body temperature may also enable the brain to more easily enter the deeper stages of sleep. Sleeping in a cooler environment has even been shown to prevent certain types of insomnia. So, sleep in a cooler environment to fall asleep faster and achieve larger quantities of REM and deep sleep. 
The technology behind the Pod is designed to learn and respond to your body’s temperature needs. The hydro-cooling technology can heat and cool each side of the bed from 55 to 110 °F.
Tip #2 – Set the right environment 
According to Dr. Robert Stickgold, Professor of Psychiatry at Harvard Medical School and also a member of our Scientific Advisory Board, environmental factors including “Having a good mattress, creating a quiet environment and controlling light exposure” can influence Sleep Fitness. 
In particular, blue light emitted by screens can impact your sleep quality and therefore your Sleep Fitness Score. In fact, studies have demonstrated that exposure to blue wave light, from cell phones, computers, or tablets, may suppress the production of melatonin in the brain for twice as long as other light, from the sun or a lamp. The National Sleep Foundation recommends turning off electronic devices at least 30 minutes before bedtime, and if you have to engage with a screen throughout the day or late at night, make sure you’re filtering out blue light.
Tip #3 – Disconnect the mind
The connection between mental state and sleep is well documented, with research demonstrating that relaxation practices such as meditation are an effective treatment for insomnia. How do you disconnect your mind before sleep? Dr. Gerhman shares a few tips: “Writing down a to-do list before going to sleep, practicing deep breathing, meditation, light reading, listening to music or anything else that gives you the opportunity to physically and mentally unwind before bedtime is really healthy”.
Tip #4 – Exercise during the day
Research shows that exercise during the day links to faster sleep and overall improved sleep quality. Regular exercise regulates body temperature, alleviates stress, and helps establish a routine, which all ultimately leads to better sleep. The downside of exercise is that if done too close to bedtime, it also has the potential to keep your central nervous system in a state of activity, which can make it difficult to fall asleep. To find out whether it’s better for you to exercise in the morning or at night, try to exercise during different times of the day and see what effect it has on your Sleep Fitness Score. 
Tip #5 – Maintain consistency in bedtime and wake-up time
Keeping a consistent bedtime and sleep duration increases overall sleep efficiency and quality. People tend to work long hours and stay up late during the weekdays and then try to catch up on sleep by sleeping in on the weekends. This is not an effective way to improve Sleep Fitness, as the practice throws off the regularity needed to maintain a healthy circadian rhythm. Maintain a consistent routine to help your body and brain to recognize it’s bedtime/time to wake up.
Tip #6 – Get enough sleep
A major factor that keeps people from being sleep fit is that they simply don’t make enough time to sleep. Dr. Stickgold explains: “You can only sleep as many hours as you allow yourself. People are bad at knowing how many hours of sleep they are getting, which naturally makes it hard to benchmark any improvement.” Give yourself enough ‘sleep opportunity’ to achieve Sleep Fitness. For people between the ages of 18 to 65, this sleep opportunity window should be between 7 to 9 hours.
Tip #7 – Avoid stimulants
Having an evening drink or smoking a cigarette at night combats sleep and prevents you from having a restful slumber. Research shows that you should cut back on nicotine and alcohol at least 4 hours before going to bed. Interestingly enough, this rule doesn’t apply for caffeine. A 2019 study has found little correlation between coffee consumption within four hours of going to bed and sleep difficulties. Martin Reed, a certified clinical sleep health educator, illustrates: As confirmed in this research, caffeine actually has less of an effect on our sleep than many people worry about. As long as you don’t drink pitchers and pitchers of coffee just before bed, caffeine is unlikely to have a major negative impact on sleep.”
Tip #8 – Get out of bed when you can’t sleep
If you can’t fall asleep after 30 minutes, get out of bed and go to another room to do a relaxing activity such as taking a bath, reading, or listening to music. When you start to feel sleepy, you can return to bed. Repeat this process if you still can’t fall asleep after 30 minutes.
Why? If you spend a lot of time lying awake in your bed, you are likely to create an unhealthy link between your sleeping environment and wakefulness. You want your brain to associate your bed with the feeling of sleep, and not being awake. 
The Eight Sleep Membership is the perfect tool to continue improving your sleep and health through automatic temperature adjustments that increase your deep sleep, every night. We hope to see many more 100s in your future with the help of the Pod. 
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