It’s pretty safe to say that most of us love getting a good night’s sleep. Oftentimes, we would love to stay in bed and catch a few extra minutes of precious sleep, yet many Americans suffer from sleep deprivation. Whether it’s because you are busy and doing other things - like working or getting the kids ready for tomorrow - or you simply have trouble falling asleep in general, we’d like to offer some helpful tips on how you can rest a little easier at night.
Have a Schedule
We are creatures of habit, right? Conditioning your body to go to sleep and get up at the same time each day can help greatly. This consistency will build up your body’s sleep-wake cycle which promotes better sleep. Typically, you should fall asleep within 15 minutes or so. If not, find something relaxing to do. Clear your mind. One of the worst things you can do is stress about not being able to sleep.
Go to bed content - not too full, not too hungry. Thinking about how full your stomach is, or how hungry you are can keep you awake. Also, avoid drinking too much of anything before bed, so that you can avoid a trip to the bathroom in the middle of the night.
Needless to say, you should avoid stimulants such as nicotine or caffeine - these can take hours to wear off - before trying to get to sleep. Alcohol, on the other hand, might make you feel drowsy initially, but it can disturb sleep as the night progresses.
Create a Bedtime Routine
Conditioning is a very effective tool in changing behaviors. When you perform the same tasks each night, it tells your body that it’s time to start winding down. Different things will work for different people. It might be a warm bath, reading a book, or listening to relaxing music, but no matter what these should be done with the lights dimmed.
Avoid watching TV, looking at your phone, or using your laptop or other electronic devices for too long before going to bed. Some studies advocate that the bright screens can interfere with sleep.
Sounds pretty obvious right? Oftentimes we just simply crawl into bed after a long day. Create an atmosphere that calms you. Adjust the temperature to what suits you, turn off the lights, and eliminate any noises within your control - unless you’re using white noise to help you sleep.
Understandably, your pillow and your mattress can play a significant role in helping you get comfortable. Comfort is subjective, so whatever feels best for you is the right choice.
Make Time for Physical Activity
Whether it’s going for a run, getting some time in at the gym, or some other form of physical activity, this can help promote sleep. Make sure you plan your activity accordingly, as exercising too close to bedtime could make it difficult to fall asleep. If you’re able to, getting your exercise first thing after you wake up is usually best.
This may be easier said than done, but having too much stress in your life and constantly thinking about what’s going on can certainly keep you from getting enough sleep. Getting organized and setting goals and priorities is usually the best place to start. Beyond that, when you’re lying in bed, it can help to take deep breaths as you’re trying to get to sleep. White noise or calming music might help as well.
Anything more serious such as insomnia or sleep apnea should be brought to the attention of your doctor as soon as possible.
There are several factors that can lead to you missing out on some much-needed sleep, and there are many things you can do to fight back against those. A quality mattress plays an important part in getting as many quality hours of sleep as you can, so be sure to invest in a quality mattress. We would love for you to rest easy. See if an Aereo mattress is right for you.