Sleep Tips for getting a better nights’ sleep- Part 1
Let’s face it, we all feel better when we are productive, mentally sharp, emotionally fit and full of energy. How you feel during the day is dependant upon how well you sleep. WeKnowMattresses will take a look at some sleep tips to help you sleep better. We think you will find these sleep tips to make sense and are easy to fit in to your daily routine.
But how do you ensure a good nights sleep?
Getting in Sync with your body’s natural sleep and awake cycle- the Circadian Rhythm– is one of the most important things for good sleep.
There are a number of ways you minimize difficulties in falling and staying asleep during the night. We will take a look at sleep tips you can use to help get a better night sleep. This is part 1-
6 to 8 hours of sleep seem to be what most adults need to lead a healthy life. Following are a number of sleep tips and strategies for accomplishing that- the key is to develop what works best for you- everyone is different.
Sleep Tips #1: You will tend to feel more refreshed and energized if you are able to keep a regular sleep schedule- going to bed and waking up at the same time each day.
- Set a regular bedtime: Consistency is important for your body to get in to a sleep rhythm.
- Wake up at the same time every day: If you are well rested, you should be getting up naturally, without an alarm clock. Try to maintain consistency in your wake up time to help with your sleep rhythm.
- Nap to make up for lost sleep: If you need to catch up on sleep, take a short nap during the day rather than sleep later and disrupt your sleep rhythm.
- Be smart about napping: But…while a nap can recharge you, it can add to insomnia problems. If you nap, do so in the afternoon and for a short period of time like 30 minutes.
- Fight after dinner drowsiness: If you get tired before your natural bed time, do something to stimulate yourself like taking a walk, doing the dishes, getting clothes ready for the next day. If you fall asleep too early it can disrupt your sleep patterns.
Sleep Tips #2: Make your bedroom more conducive to sleep. It’s not just the number of hours you sleep but the quality of those hours. A good sleeping environment can make a huge difference in how well you sleep.
- Keep noise down: Generally you sleep better when your bedroom is quiet. While you may feel you can sleep through sirens, street noise, and airplanes, sleep studies show these sounds are still disruptive. Shutting doors and windows masking noise with a fan or other soothing sounds and ear plugs are effective ways to diminish the impact of disruptive noise.
- Keep your room dark and cool: When you go to bed you should have as dark a room as possible to avoid confusing your body clock. Also avoid falling asleep with the TV or your computer screen left on as the lights from these can affect your sleep. Temperature is also important, most people sleep best in a slightly cool room, around 65 degrees. A room too warm or too cold can lead to restless sleep.
- Have a Comfortable bed: Is your bed big enough? Is there room to stretch out and move around? is there enough room for two of you if you sleep with someone? Your mattress and bedding are important. If you wake with a sore back or neck, it may time to look at a new bed or pillow or both. Look in to different types of mattress materials, cores, types, sizes and levels of support to determine the best bedding system for you.
Sleep Tips #3: Have a relaxing bedtime routine, relax and unwind before bed, and you will sleep better and more soundly. A relaxing routine signals your brain that it’s time to unwind and let go of the days stress.
- Turn the TV off: Television stimulates the brain (really) rather than relaxing it. Even the most relaxing shows can interfere with your bodies natural clock due to the flickering light from the screen. And, if you fall asleep with the TV on you can be awaken later by noise from shows, which obviously is disturbing.
- Only use your bed for sleeping: By using it for things like working from home, doing online chores, and watching TV, you are training your body to not relax when in bed. Let your body get the specific message that when you are in it, it is time to relax and fall asleep.
- Some relaxing bedtime rituals that may help you relax include: light reading, take a warm bath, listen to soft music, do some easy stretching, or listen to a book on tape.
That wraps up ‘sleep tips part 1’ of our look at ways to get a better night sleep. You can see that these sleep tips are not that difficult or radical, but the results can have a profound impact on your physical and mental health.