A quality night’s rest can advance academic and athletic performance, improve levels of focus, boost productivity, support emotional stability and mental health, and support the immune system. Everyone should strive to understand how to sleep better, yet despite sleep’s numerous benefits, most people don’t prioritize sleep.
Anything from work stress and relationship issues to drinking too much caffeine can cause you to toss and turn in bed. If you’re asking yourself how to sleep better each night, then you might want to consider these tips for better sleep and products to help you sleep better.
6 Tips For Better Sleep
1.) Exercise.A vigorous or even light workout during your day will help you fall asleep much faster. The top three exercise activities scientifically proven to increase sleep quality include cardio, strength training, and yoga. All these exercises increase sleep quality, but each can be used to achieve specific sleep goals, such as combating insomnia or reducing the amount of times you wake up throughout the night. There are many ways exercise affects sleep quality, but exercising too close to bedtime can cause increased alertness and a spike in your internal temperature making it more difficult to fall asleep.
2.) Avoid heavy meals.
Try to avoid large meals within two or three hours of your normal bedtime. Large meals can cause pain and indigestion, which can make it much harder to sleep. Instead of a big dinner, opt for a healthy bedtime snack. Complex carbohydrates, such as sweet potatoes or rolled oats, can help induce sleep. This will signal to your body that you will be going to bed soon and make you feel sleepy.
3.) Avoid naps.
If you have trouble getting to sleep you may be napping incorrectly and throwing off your body’s natural sleep cycle. Instead of taking a snooze after work, go exercise, complete a pressing task, or finish a chore. Choose to be productive when you get home and check things off your to-do list that would otherwise keep you up late. The earlier you can go to bed, the easier it will be to achieve more REM sleep.
4.) Keep a sleep schedule.
With life being as hectic as it is it may be hard to stick to a schedule especially on weekends when you are probably playing catch up. This helps regulate your body’s clock meaning you will wake up feeling more rested. Think about how much more you can get done in a day when you’re not feeling tired. Most people acknowledge the importance of sleep for kids, but don’t understand why creating a bedtime routine for adults is how to get better sleep.
5.) Assess your bedroom.
Where you sleep should be as cool, quiet, and dark as possible. Your sleep system consists of the most significant products to help you sleep: your mattress and pillows. If your sleep system is outdated then it can cause discomfort and pain, which will make it difficult to fall asleep and negatively affect your overall well-being.
6.) Go to another room.
If you cannot fall asleep, go into another room and do a relaxing activity until you feel tired. Avoid electronics and caffeinated beverages. Your bed should not be associated with any other activities other than sleep. If you continually perform other activities in your bed, like watching television or working on your laptop, your mind will feel more alert and restless when you try to fall asleep.
Products To Help You Sleep Better
Sometimes sleeping better isn’t as simple as changing your routine, modifying little habits, or trying unusual sleep hacks that work. If you chronically struggle with insomnia, then you should seek out a professional to determine whether or not you have a sleep disorder.
However, if you only occasionally struggle to fall asleep, there are several products to help you sleep better. These items can help ease poor sleepers into a blissful slumber. Eliminating light pollution, background noises, and clutter can reduce stress and transform your bedroom into an environment conducive to sleep.
- Blackout curtains. Blocking light from outside can drastically improve sleep quality. The visual conditions of your sleep environment can disrupt your circadian rhythm. Natural and artificial rays influence the body’s chemistry and behavior, which can make it more difficult to fall asleep.
- Bedroom plants. Growing plants in your bedroom can reduce contaminants, soothe an anxious mind and detoxify your bedroom, so you can have optimum air and sleep quality.
- New mattress.If you wake up stiff and sore on your current mattress, that’s how to know when you need a new mattress. You could be experiencing pressure points from your mattress’ coils, or maybe your standard sleep position has worn down foam in certain areas, resulting in minimal support for your body contour.
- Supportive pillow. Your pillow is meant to keep your head and neck in alignment while you sleep. Your sleep position and any bodily discomfort are important factors in how to pick the right pillow. A supportive pillow that aids in full-body alignment can prevent you from waking up sore or achy.
- Adjustable base. An adjustable base can help people with chronic back, knee, or hip pain, which can lead to higher quality sleep. It can also eliminate snoring by opening up your airways.
A better mattress means better sleep.
There are two major components to achieving healthy sleep: quality and quantity. The comfort and customization of your mattress play a big part in you falling asleep and feeling rested the following day. Your sleep routine is unique so why should your mattress be a one-size-fits-all product?
There’s a scientific approach to finding out which mattress is best for you. BedMATCH uses a combination of height, weight, pressure points, and your sleep preferences to make choosing a mattress that’s personalized for you much easier. A high-caliber mattress is the first step in how to sleep better.
At Mattress Warehouse, sleep scientists find the perfect mattress for every individual based on their physical characteristics, back or joint pain and preferred sleep position. After following these tips for better sleep, visit Mattress Warehouse to perfect your personalized sleep environment through the bedMATCH process.