Getting a good night’s sleep is one of the most important things you can do for your overall health. Sleep gives your body time and energy to recover from the day’s events. Here are some tips to get you closer to the seven to eight hours of sleep that is recommended.
Have a Comfortable Mattress
Maintain your mattress. Replace it after five to seven years. Check out the new technology it may help you get a better night’s sleep.
One type of mattress lets you adjust the firmness of your bed, individually, for both you and your partner. You may both have different needs, and trying to find one you will both like generally means finding a mattress that neither of you will get a good night’s sleep on.
Another type of mattress uses “memory foam,” which molds to the contours of your body, this leaves no “pressure points” to cause numbness, irritation or other physical issues. This is especially useful for those with bad hips or other joints.
Moderating your Diet
Keep an eye on your evening diet, a full stomach may interrupt sleep. The heavier the meal, the longer it takes for your stomach to settle. But also avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleeping patterns just as much as going to bed full.
Avoid caffeine and switch to decaffeinated coffee. Avoid black teas, cocoa, and caffeinated soda, especially in the evenings. Caffeine can keep you awake even if you drank it earlier in the day, as its effects can last up to 12 hours.
Ways to Help Your Body to Get Ready to Sleep
Lower the lights an hour before bedtime. When it’s finally time to hit the sack, keep the room as dark as possible. Exposure to light during the time you’re supposed to be sleeping can disrupt your body’s internal clock.
Use a white noise generator that generates various soothing sounds. White noise has been shown to not only help people fall asleep more quickly, but also it can disguise other noises that may wake you during the night.
Adjust Routine for Better Sleep
Exercise regularly. The human body uses sleep to repair and recover. If there isn’t much from which to recover, your body’s sleep cycle could be disrupted. However, don’t exercise right before bed. While exercise does tire out your muscles, it also boosts your heart rate and causes you to feel even wider awake.
Get on sleep schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality. Your body loves routine; erratic sleeping sessions will interfere with your internal biological clock, either leaving you tired during the day, or wide awake in the middle of the night.
Changing your sleeping position can make a huge difference in the quality of your sleep. Keep your body in a “mid-line” position, where both your head and neck are kept roughly straight. Don’t use a pillow that’s too skinny, and causes your head to tilt down toward the mattress. Likewise, don’t stack your pillows so that your head is propped at an angle. Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Place a pillow under your legs if you sleep on your back.
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