Sleep is one of the most crucial factors in our overall health and wellness. Regularly getting a poor night's sleep can make other aspects of your life more difficult and lead to health issues over time.
Here is our advice to help you fall asleep faster, stay asleep longer, and ensure you are regularly getting a good night's sleep and waking up refreshed.
Evaluate Your Sleep Environment
There are many factors that play into how well you sleep each night. Your environment can have the biggest impact on your sleep quality. Look around your bedroom and consider each of these things.
Pay attention to the noise in your bedroom. Are there any bothersome noises that keep you awake each night? A dishwasher, water softener, or other home appliances may be keeping you awake. If you live in a busy area, neighbors or traffic may be causing an issue.
If excessive noise is a problem, consider purchasing a sound machine to add white noise to your bedroom. For many people, this sound can help drown out other disruptive noises and lead to a better night of sleep.
What temperature do you keep your home set to? According to sleep psychologist Michelle Dreup, PsD, the ideal temperature for sleep is between 60 and 67 F.
Sleeping in a bedroom that is too hot or too cold can lead to disrupted or poor-quality sleep.
Light impacts your internal clock. As humans, we have evolved to naturally be awake during the day, and sleep at night. One of the signals our body uses to determine this is light. Too much light exposure in the evening can send a signal to your body that it should be awake (Harvard.edu).
Try your best to avoid bright lights within a few hours before bedtime, limit screen time before bed, and keep your bedroom dark. If you wake up in the night, avoid turning on any lights if you can.
Sleeping on a poor-quality mattress can lead to back pain and poor sleep quality over time (National Library of Medicine). Each person has their own preference for which type of mattress they prefer for comfort. If you are constantly waking up with back or shoulder pain, that may be a sign that you need a new mattress.
If you are planning to purchase a new mattress, shopping in person can help. This will allow you to test out different mattresses and see what feels the most comfortable to you. Browse our selection of mattresses by comfort scale online today to get an idea of what you might like best.
Being physically comfortable at night is vital to quality sleep. An adjustable base can help you position your body to maximize comfort and lead to a better night of sleep. Adjustable bases can also help to minimize snoring, improve your posture, and reduce back pain.
Create a Routine
Practice good sleep hygiene by keeping a consistent schedule. Going to bed at the same time each evening and waking up at the same time every day can help your body prepare for restful sleep.
Work to set a regular sleep schedule for yourself and avoid breaking that routine even on the weekends. We certainly understand that sleeping in on the weekends can be a welcomed reprieve. However, changing your sleep routine, even for a day or two, can throw off your circadian rhythm and lead to disrupted sleep.
Limit or Avoid Caffeine and Alcohol
Caffeine and alcohol can both impact your sleep quality. According to Sleep Health Foundation, you should try to limit your overall caffeine intake to 200 mg each day and avoid drinking any caffeine within 4 hours of bedtime.
Since alcohol is a depressant, it can seem like it may help you fall asleep more quickly. However, it has been proven that drinking alcohol within 4 hours of bedtime can lead to more frequent wakings, nightmares, and overall poor sleep (Sleep Health Foundation).
Manage Your Anxiety & Stress
High levels of anxiety can make a restful night of sleep difficult. If you often find yourself lying awake at night worrying, take some steps to limit your stress and get your worries out of the way before bedtime.
Some helpful tips we suggest trying include:
● Journal before bedtime. If you often find that your worries are getting the best of you, journaling may help. Take time before bed each night to write down all the things you are worried about or what to figure out a solution to. Even if you do not immediately come up with a solution, having a plan to work on your problems can help you get a more peaceful night of sleep.
● Get outside. A study published in Frontiers of Psychology has shown that spending 20 to 30 minutes outside each day can reduce stress. Make time each day to sit outside and enjoy nature or go for a walk to relax.
● Make time for yourself each day. Many people find that their jobs or home life lead to the most stress in their lives. Work to find time each day to prioritize yourself and your needs as well. Doing activities you enjoy can reduce your stress and help you worry less at night.
● Laugh more. Studies have shown that laughter can reduce your overall stress. Attend a comedy show or watch a movie that makes you laugh each evening to relax before winding down for the night.
● Exercise. Not only can regular exercise improve your overall mood and reduce stress, but it has also been associated with helping you fall asleep more quickly and stay asleep longer. Ideally, you should try to exercise at least 1 to 2 hours before going to bed so your body has time to wind down. (HopkinsMedicine.org)
Ready to Improve Your Sleep with a New Mattress or Base?
If you are looking to purchase a new mattress or adjustable base, shop at Queen City Audio Video & Appliance. We ensure that you will receive the best customer service and deal possible. Shop our selection online today or stop in to your local store to browse in person and speak with one of our team members.