Suggestions for a better nights sleep

December 26, 2018

Suggestions for a better nights sleep

I think we can all agree that a better nights sleep is something we all could use more of. I can’t begin to tell you the countless number of hours I have sent daydreaming about sleep only to not find it once I make my way to bed at night. Sleep plays an important roll in improving memory and learning, increase attention and creativity, and aid in making decisions...pretty much in our ability to be a productive functioning person in general. Sleep also plays a great roll in our physical health in combating disease and repairing the body.

Turn Down the Thermostat
I don’t about you guys but I LOVE sleeping in a cooler room. Warmer temperatures warm your body, making you more prone to restless and sweaty sleep. Instead, The National Sleep Foundation says 65 degrees is the magic number for slumber. By keeping your bedroom cooler, you're reinforcing your body's natural instinct to sleep. Yes, even during the coldest months of winter.

Put Away Your Phone
The light emitting from your smartphone is on the blue spectrum messes with your circadian rhythm and tells the brain to stop producing melatonin, or the natural sleep hormone we all produce. I suggest charging your phone in another room, this will help with the obsessive-compulsive need to continue refreshing, checking, responding, reading, scrolling, posting, clicking, or playing when we should be resting. Keeping a television, smartphone, tablet, laptop or computer in your bedroom makes it harder for you to sleep soundly. If you use any of these devices as an alarm clock might I suggest using a regular alarm clock? You can also get your phone or device to night mode to avoid alerts and lower the brightness too.

Consistent Sleep Schedule
Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night. If you are a parent you know this matter to be a fact. For years we have been doing this with our kids and also trying to reset their internal clocks to sleep in on the weekends. Tracking your schedule maybe be a good idea also to find what triggers your sleeplessness. Pick a bedtime and a wake-up time and stick to them as much as possible. You should also avoid nicotine, caffeine, and alcohol in the evenings since those stimulants a can take hours to leave your system.

Buy the Right Mattress
You can make all the changes in the world, but they mean nothing if your mattress is actually the root of your sleep problem.

You should replace your mattress every few years. The Better Sleep Council recommends replacing your mattress every 7-10 years, depending on comfort and support. Especially if you’re using a traditional spring coil mattress. They lose shape and sag over time. A saggy mattress throws your spine out of alignment and distributes your weight unevenly, making restful sleep practically impossible.

A memory foam mattress eliminates those problems, the mattress contours to the unique curves of your body, instead of the other way around. They can provide relief from painful pressure points and because of the contouring effect of a memory foam mattress, back pain is lessened due to a more natural resting position of the spine.

It’s also a good idea to replace your pillows every 6 months for an inexpensive polyester pillow and 18 to 36 months for a memory foam pillow or anyone with structural integrity.

We hope you find these simple suggestions beneficial to improve your nighttime routine for a better more restful nights sleep.

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