7 Tips for Getting a Good Night's Sleep
It's recommended that active adults get 7 hours of sleep per night. According to the CDC, 1 in 3 adults isn't getting enough shuteye.
Without adequate sleep, your body can't function properly during the day. You might feel sluggish, disorientated, and unproductive.
Creating a healthy sleep routine can help guarantee you get a good night's sleep and wake feeling rested and energized.
Ready to learn seven tips? Grab your pillow and let's get into it!
1. Create a Bedroom Oasis
Your bedroom should be warm and welcoming. There's nothing worse than trying to fall asleep in a cold, uncomfortable environment.
Speaking of cold -- it's important you maintain the right temperature for sleep. Extreme hot or cold can lead to tossing and turning or trouble falling asleep.
Not only should your bedroom be a comfortable temperature but it needs to be dark and quiet. Room darkening shades are the perfect solution.
If you can't fall asleep in complete silence try a sound machine or a fan that provides white noise.
2. Limit Screen Time
Most people are guilty of watching television, scrolling through social media, or even reading on their Kindles before bed.
While you might think you're body is unwinding, the blue light emitted by screens can actually disrupt sleep. This light prevents your brain from releasing a chemical known as melatonin.
Melatonin is a sleep-inducing chemical in the brain that prepares your mind and body for sleep. Screens can also increase alertness and interrupt your body's circadian rhythm, or internal sleep/wake clock.
Avoid staring at a screen up to two hours before bed. LED lights and fluorescent bulbs can have the same negative effect on your sleep patterns.
3. Eliminate Distractions
Television and cell phones are two of the biggest night time distractions, but they aren't the only ones.
Are you guilty of bringing work into your bedroom? Do you indulge in dessert or a snack while sitting up in bed?
While this may seem innocent enough, you're confusing your brain and body. Designate your bedroom for sleep and sleep only.
When you eat, work, or perform other daily tasks in bed, your brain doesn't recognize it as a place for sleep. Leave those work papers and ice cream where they belong -- at your office and in the kitchen.
4. Avoid Overindulging
Dessert before bed isn't a problem -- in moderation. Even the dinner you prepare can impact how well you sleep.
Overindulging in heavy meals that are high in saturated fat and sugar can prevent you from getting a good night's sleep. When your body is working hard to digest a heavy meal, it can't focus on sleep, disrupting healthy patterns.
You may also experience stomach pains and indigestion. Undigested calories are then stored as fat, leading to weight gain. Overweight individuals are more likely to experience sleep disorders than those who maintain a healthy weight.
Avoid drinking caffeinated drinks, as well. Coffee, tea, and sodas containing caffeine are stimulants that can make it impossible to fall and stay asleep.
5. Ditch the Bad Habits
Caffeine isn't the only bad habit to avoid when trying to get a good night's sleep. Alcohol and nicotine rank pretty high on this list as well.
While alcohol might help you feel more relaxed, it actually interrupts your natural sleep patterns, shortening your REM cycle (rapid eye movement).
During your REM cycle, your body enters a deep state of sleep. Without it, you're only sleeping lightly and not getting the quality rest you need.
Smokers tend to sleep more lightly as well and wake early in the morning due to nicotine withdrawal.
Avoid drinking alcohol at least six hours before bed. It's also recommended you skip on diet pills and some pain relievers if you want a good night's sleep.
6. Set a Schedule
You likely ditched your bedtime years ago, but believe it or not, even adults need bedtimes. Going to sleep and waking up around the same time every day helps support a natural sleep pattern.
Humans are creatures of habit. We thrive on consistency and routine. When you go to bed at the same time every night and wake at the same time every morning, your body naturally develops a sleep schedule.
Over time, you'll feel yourself getting tired around the same each night. Have you ever woken on the weekend at the same time you do for work, but without an alarm?
That's because you've trained your internal clock to prepare for sleeping and waking up at the same time, which supports a good night's sleep.
Exercise has a wide range of health benefits from weight loss and increased energy to improved mood. Adopting an exercise routine can also help you get a good night's sleep.
Exercising between 20 and 30 minutes per day can help tire out your body and mind, making it easier to fall asleep. Some people prefer exercising in the morning as a way to wake their bodies up and prepare for the day.
If you enjoy an evening workout, avoid exercising too close to your scheduled bedtime since exercise boosts energy levels.
Ideally, exercise approximately six hours before going to bed but within two hours of your bedtime.
Adopt These Seven Strategies for a Good Night's Sleep
Are you tired of being tired? Do you struggle to fall and stay asleep, leaving you sluggish the next morning?
These seven tips can help you get a good night's sleep every single night. By creating a bedroom oasis that reflects your personality and supports healthy sleep patterns, you can finally get the rest you need.
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