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By Dara Pollak

We all know there are things we can do to be productive when we wake up (i.e. coffee), but what about before we go to sleep? These are just a few things you can do to ensure you set yourself up for a good night ’s sleep to wake up feeling refreshed and ready to take on the day. Even if the day is sitting at home and taking a bunch of zoom calls.

Create a peaceful place for sleep

Your bedroom should be used only for sleeping, and a lot of people admit that they browse online in their beds, stay on their phones in bed, and watch TV to fall asleep. Try to stay away from electronics 30 minutes – 1 hour before bed. If you must have your devices on in bed, turn on “nightshift” on your iPhone (and other devices now have similar features), which cancels out blue light. Why is this helpful? Blue light is proven to disrupt our sleep cycles by “convincing” our eyes that it’s still daytime.

Ambient noise can be helpful if you find the right kinds

As mentioned above, the TV is not a good source of this, but white noise or pink noise can promote better sleep. Pink noise is classified as lower intensity and more soothing than white noise. Pink noise can be found in nature – think rustling leaves and light rain, or a cat purring. According to this small study, pink noise has been said to reduce brain wave complexity, so you can wake up ready to work! You can stream pink noise sounds on YouTube.

Don’t drink caffeine past 3 pm

It may seem like a long time before bed, but caffeine stays in your system for 5-6 hours after you drink it. In older adults, it can take even longer to process the caffeine out of the system. If you must have a beverage at night time, try some caffeine-free hot tea.

Pillow sprays

Lots of companies make pillow sprays now with essential oils and calming scents like lavender, which is proven to help slow activity in the central nervous system and aid in falling asleep faster. A popular one to try is ThisWorks Deep Sleep Pillow Spray – spray in the air around your bed or directly mist onto your pillow. You can also try an essential oils diffuser to keep a steady mist of lavender or sandalwood, both great sleep scents.

Keep your bedroom at a cool temperature

No one likes sleeping in a hot, stuffy room. Optimal sleep temperature is around low-mid 60’s. If you get really hot when you sleep, you can look into cooling systems like the ChiliPad, which is a mattress pad that cools, helping you stay at optimal sleep temperature all night long. They can be pricey, but worth the investment if you have temperature issues.

Create a before-bed routine to help calm your mind

Journal, meditate, read, or try coloring! There are tons of coloring books for adults now, and this practice has been proven to reduce stress and anxiety by calming the activity in the amygdala, which creates a similar state in the brain as meditating. If neither of these options appeals to you, try some simple breathing exercises 30 minutes before bed. There are plenty of apps now that offer guided meditations and exercises for free.

Don’t drink too much water before bed

Avoid liquids at least an hour before you go to bed, and always use the restroom before you actually go to bed. Waking up in the middle of the night to do this can bring on a slow morning!

Feature Image Credit: SHUTTERSTOCK

By Dara Pollak

Sourced from LADDERS

The way ads play on our senses influences the timing of our purchases.

By MediaStreet staff writers.

There’s a reason marketers make appeals to our senses; the “snap, crackle and pop” of Rice Krispies makes us want to buy the cereal and eat it. But as savvy as marketers are, they may be missing a key ingredient in their campaigns.

New research finds the type of sensory experience an advertisement conjures up in our mind – taste and touch vs. sight and sound – has a fascinating effect on when we make purchases.

The study led by marketing professors at Brigham Young University and the University of Washington finds that advertisements highlighting more distal sensory experiences (sight/sound) lead people to delay purchasing, while highlighting more proximal sensory experiences (touch/taste) lead to earlier purchases.

“Advertisers are increasingly aware of the influence sensory cues can play,” said lead author Ryan Elder, associate professor of marketing at BYU. “Our research dives into which specific sensory experiences will be most effective in an advertisement, and why.”

Elder, with fellow lead author Ann Schlosser, a professor of marketing at the University of Washington, Morgan Poor, assistant professor of marketing at San Diego State University, and Lidan Xu, a doctoral student at the University of Illinois, carried out four lab studies and a pilot study involving more than 1,100 study subjects for the research, published in the Journal of Consumer Research.

Time and time again, their experiments found that people caught up in the taste or touch of a product or event were more likely to be interested at an earlier time.

In one experiment, subjects read one of two reviews for a fictional restaurant: One focused on taste/touch, the other emphasised sound/vision. Participants were then asked to make a reservation to the restaurant on a six-month interactive calendar. Those who read the review focusing on the more proximal senses (taste and touch) were significantly more likely to make a reservation closer to the present date.

In another experiment, study subjects read ad copy for a summer festival taking place either this weekend or next year. Two versions of the ad copy existed: one emphasising taste (“You will taste the amazing flavours…”) and one emphasising sound (“You will listen to the amazing sounds…”).

When subjects were asked when they would like to attend, those who read the ad copy about taste had a higher interest in attending a festival this weekend. Those who read ads emphasising sounds were more likely to have interest in attending the festival next year.

“If an advertised event is coming up soon, it would be better to highlight the more proximal senses of taste or touch – such as the food served at the event – than the more distal senses of sound and sight,” Schlosser said. “This finding has important implications for marketers, especially those of products that are multi-sensory.”

As part of the study, researchers also learned an interesting insight into making restaurant reviews more helpful. In their field study, the authors analysed 31,889 Yelp reviews to see if they could find connections between the sensory elements of a reviewer’s experience and the usefulness of a review.

They found reviews from people who emphasised a more distal sense (such as sight) were rated more useful when the review used the past tense (“We ate here last week and…”), while people emphasising a proximal sense (touch) had more useful reviews when they used the present tense (“I’m eating this right now and it is so good!”).

“Sensory marketing is increasingly important in today’s competitive landscape. Our research suggests new ways for marketers to differentiate their products and service, and ultimately influence consumer behaviour,” Elder said. “Marketers need to pay closer attention to which sensory experiences, both imagined and actual, are being used.”