According to the National Sleep Foundation, adults need 7 to 9 hours of sleep each night. Our body thrives on this shut eye, providing our minds with replenishment and overall well-being. Sadly, many people fall short of getting the recommended amount of sleep each night and that is causing detrimental effects for those individuals. Studies show that a lack of sleep causes poor decision-making abilities, reduce productivity and you increase the risk of becoming involved in an automobile accident, among other consequences.
There are numerous reasons why an individual fails to obtain the proper amount of sleep at night, from stress and anxiety to worry, to wonder and so many others. If you are not getting the recommended amount of sleep each night, now is the time to change this bad habit. You’ll feel better, look better and be much healthier when you give your body this much needed rest time. Take a look at these 5 (surprising) tips that can help you sleep well each night. Put them to good use and regain that special part of life that you’ve been missing.
- Set a Bed Time
Your body needs a bedtime. This should be the same time each night, and the time when you begin to feel yourself getting tired. Start preparing for bed 15 minutes before time to get underneath the cover by reducing the amount of light in the room, shutting off phones, TVs and other electronics and, if you’ve not already, putting on your night clothes after a nice warm shower. When you set a regular bedtime, it will be much easier to rest and get the sleep that your body needs.
It has been noted that people who have a regular schedule of a timely sleep habit, they are able to enjoy a better sleep throughout the night.
- Check your Mattress
Believe it or not the mattress that you are sleeping on could be the cause of those sleepless nights. If you have a mattress that is older than 10 years old it is time to start looking for a new set. You’ve gotten plenty of use from the mattress and it is now time to move on. Old mattresses can cause sleep disturbances for several reasons, from coils and springs poking out to simply wear and tear that has caused bumps, knots and other haphazard in the mattress.
If you are a side sleeper, then go for buying a memory foam mattress or a latex mattress. It would bring comfort and complete body support for you to give a good night’s rest. Along with a complete comfort and support to your body these mattresses have a special temperature control technology. You will never feel itchy or sweaty while sleeping. And for this reason you can sleep for the whole night without having any issues.
- Leave the Stress Behind
Stress is known as the silent killer because when left untreated, it can cause heart disease and a number of other deadly conditions. Most of us can feel when we are stressed and are very much aware of the cause of that stress. If you want to sleep better at night you must get your stress in check and learn how to better manage it. Stress will certainly make sleep a rare occurrence because there is so much on your mind weighing it down. Learn relaxation techniques, and if necessary see a professional for further assistance. Meditation is beneficial for many people. Although it takes a bit of time to master the art of meditation it is worth the task of learning.
- Pillow Talk
Just as it is important to have a nice mattress, you should also have nice, fluffy pillows to lay your head on. The pillows should be firm and supportive. Investing in a good pair of pillows is a good idea, especially if you’re lacking in the sleep department. A more cozy pillow (and mattress, if need be) could help you catch those ZZZs that you’ve been missing. You can have a specialized pillow like a memory foam pillow that has special filling and is designed in a way to cater to your neck and head perfectly.
Sometimes the sleep problems and disturbances arise due to the uneasy posture while sleeping on an uneven pillow and your neck and head are not supported in a balanced way. This may cause pain in your neck and will disturb your sleep. In case you decide to get a contoured pillow for a balanced neck and head support or a memory foam pillow you will get a comfortable sleep having to pain pain issues at all.
- Avoid Caffeine & Alcohol before Bed
Alcohol and caffeine are two beverages that you should avoid before bedtime. Caffeine, of course, acts as a stimulant and causes an increase in energy. All you want to do is go to sleep, but the caffeine has other ideas in store. On the other hand, alcohol is a depressant that will cause you to dose off, quickly and soundly, but wake frequently throughout the night, toss and turn and otherwise fail to get that deep sleep that is needed to be your best the next day. Try removing these two beverages from your nighttime routine. After a few days you should be able to once again get the sleep that you deserve.
Sleep is perfect for you
No matter your age or gender or the lifestyle that you lead, getting the right amount of sleep is important. It is only when you are well-rested that you will feel your best, look your best and be the overall best person that you can be. It could be changes as simple as those listed above that help you sleep well every single night. Put them to good use and get the sleep that you so desperately need. If all else fails, visit a sleep specialist that can rule out any health problems that could be causing your inability to get a good night of rest.