If you’ve ever had to face a new day exhausted because you tossed and turned all night, you’re not alone. According to the Center for Disease Control and Prevention, 1 in 3 adults doesn’t get enough sleep.
A decent night’s rest plays a crucial role in your health. Not only does it affect your physical well-being, but your mental state, too. From productivity and concentration to weight gain and lethargy, a lack of sleep can take a serious toll if left unchecked.
So, how do you ensure that your body and mind are getting the much-needed rest they deserve? While there’s no magical cure, there are still plenty of things you can do to improve your night routine, and ultimately sleep better. Check out our top tips below.
Your Mattress Matters
Have you ever slept over at a friend or a hotel, and noticed that your quality of sleep was…different? Perhaps you woke up feeling refreshed and invigorated? Or maybe it was awful, and your back still hurts.
The kind of mattress you have can either promote sleep or reduce it. That’s why it’s essential that you’re using the right one. A worn-out or wrong mattress could be the cause of all those unexplained aches and pains you’re accustomed to, so it might be time to consider a new one.
Here are a few of the most common types on the market.
Known for its body-hugging capabilities, a memory foam mattress is often favored by side sleepers and people suffering from joint pain.
It supports key areas like your neck, hips, and knees, which can aid in pain reduction and improve your sleep quality.
Comfortable, durable, and breathable are all words associated with latex mattresses. Many side-sleepers prefer them due to their inherent buoyancy.
Allergy sufferers also use them because of their natural resistance to mold and dust mites. Latex mattresses are often environmentally-friendly (although synthetic ones exist, too).
The traditional innerspring mattress remains popular today. With a network of tightly-wound coils, it provides firmness, airflow, and support.
There are various types available, including open-coil, continuous-coil, and pocket spring options, all of which have their own unique benefits.
Hybrid mattresses are usually a combination of foam and innerspring. This makes them versatile, with plenty of options on the market.
Offering contour comfort and sturdy support, hybrids are typically for sleepers that want the best of both.
This mattress is a type of innerspring with a pillowed-top. It was designed to minimize strain on pressure points in your body.
The slightly elevated top is favored by many because it aids in pain relief, fostering better sleep.
Find Your Perfect Mattress
If you’re looking for a mattress to enhance your sleep quality, then it’s worth doing a bit of research. Try before you buy, but remember that the “feel” changes once you’ve “worn it in.” Make sure you check all benefits that different mattress brands offer, and you can get first insights on that on this link: https://www.health.com/condition/sleep/best-mattress-brands.
Ultimately, it boils down to personal preference and your specific needs, so trust your intuition, and let comfort guide you. Read online reviews, and don’t be afraid to ask for recommendations.
Establish a Pre-Sleep Routine
We all have daily routines, but what about nightly ones?
By implementing a few soothing bedtime practices, known as sleep hygiene, you’ll give your body and mind the chance to wind down.
Pave the way for some serious zzz’s with the following tips.
Limit Screen Time
Whether we’re checking emails, refreshing our newsfeeds, or watching cat videos, the amount of time we spend on our phones has increased significantly.
However, this kind of stimulation keeps your brain active, which isn’t conducive for bedtime. Besides that, the blue light emissions from your smartphone interfere in the production of melatonin – the hormone responsible for regulating the sleep cycle.
By limiting your screen time before bed, you’ll improve your sleeping habits.
Take a Relaxing Bath
There’s nothing like a warm bath or shower to melt away the day’s stress. It relaxes your muscles, and the temperature change is a stellar trigger for sleep. Make it more than just a quick splash, and take the time out to unwind.
Enjoy Some “Me Time”
Engaging in a calming activity can help put your mind at ease before bed. Since stress is often linked to poor sleeping habits, a relaxing hobby can counter its effects and promote better sleep.
Read, listen to music, or enjoy other light-hearted pastimes to get you ready for a night of rest.
Make a Few Changes
Getting into a bedtime routine will aid immensely, but there are also things you can do to improve your quality of sleep.
Here are a few top tips.
Do Some Light to Moderate Exercise
Whether you prefer hitting the gym, going for a walk, or even doing the yard work, any form of exercise counts towards getting a better night’s rest. Always listen to your body, though, and don’t overexert yourself.
Cut Out Caffeine
If you want to sleep better, try cutting out coffee a few hours before you hit the sack. Stimulants like caffeine are notorious for interfering with slumber.
Opt for Light Snacks
Eating a heavy meal before bed can keep you awake long after your feast. Since larger, richer foods take time to digest, it’s better to eat earlier. If you’re feeling peckish after dinner, grab something light and healthy.
Now You Know
Decent sleep is central to your overall health. That’s why proper support from the right kind of mattress is vital. Similarly, incorporating a pre-sleep routine, and making a few lifestyle changes can result in a massive improvement to your quality of slumber.
Now that you know how you can start implementing these tips and getting the proper shut-eye you need.