Sleep is a critical component of life that helps each and every one of us to do our best during the day. If you don’t get enough, you can easily feel irritable, groggy, and upset. This doesn’t allow you to function at your highest level and it can also make you susceptible to reduced health as well. While there are a variety of conditions that can affect the length and quality of your shut eye each night, there are also many different things you can do in order to improve the odds that you sleep well every night, which includes getting to sleep and staying asleep. Try the following tips to help you get thee quality slumber that you’ve been searching for.
Evaluate Your Mattress and Pillows
When you sleep on your mattress each night, you’re leaving behind wear and tear. Over time, your mattress can wear out to the point that it can cause you unnecessary discomfort that can make it hard to dream peacefully. Mattresses typically last for about 10 years before they need to be replaced. When you replace it, you should take the time to find the right mattress for you. Pillows are also tricky. If you’re getting neck pain when you snooze, odds are you don’t have the right pillow. The ideal pillow height and firmness should be based on how high your head needs to be in order to keep your neck in a neutral position while you rest.
If you have trouble getting to sleep, consider upping your exercise routine. Working out in the afternoon or evening can be very beneficial. Roughly 30 minutes of intense exercise will increase your body temperature for about four hours. When your body temperature starts to decline and return to normal, your body naturally releases melatonin, which is perfect in order to help you catch some z’s.
Stick to a Schedule
One of the best things you can do for yourself to give you a leg up in order to get forty winks is to stick to a schedule. You’re not doing yourself any favors by going to bed late on the weekends when you normally are in bed by nine during the week. The more you stick to a schedule, the more your body can produce the right hormones at the right time in order to help you get to sleep on a regular basis.
Your Bed Is for Two Things Only
According to the National Sleep Foundation, your bed should only be for two things: sleep and sex. You should never watch TV in bed or do other activities that hinder sleep. You should remove anything from your bedroom that isn’t associated with snoozing. The more you create an environment conducive to bedtime, the more your body will associate your bed with just that activity, setting you up for a successful night’s sleep. If you can’t sleep, go into a different room until you start to feel tired.
Journal before Bed
More often than not, individuals struggle with getting to sleep because they cannot relax and turn their mind off. This is more common than you might expect. In order to help with this dilemma, consider journaling before bed to get your thoughts out and make that part of your routine. Also consider practicing mindfulness meditation before bed in order to clear your mind and relax.
Watch What You Drink
It may not seem like a big deal to have a glass of soda with dinner or a latte to get you through the afternoon work slump, but think twice before you take a sip. Caffeine can cause problems with sleep, both in getting to sleep and staying asleep if you either have too much during the day or past 2 PM. In addition to caffeine, both nicotine and alcohol can have negative effects on your sleep cycle, so use caution there as well.
In addition to the above tips, SLEEPSolve 24/7, produced by American BioSciences, is a natural sleep supplement that may be right for you in order to help you get to sleep and stay asleep. Learn more about SLEEPSolve 24/7 online with the Harmony Company today.