Can’t Sleep? Here Are 5 Tips for Getting a Good Night’s Sleep
If you feel like you’re not getting enough sleep, you’re not alone. According to a 2016 study by the Centers for Disease Control, 1 in 3 American adults do not get enough sleep on a regular basis. Nobody likes the groggy feeling that comes with being poorly rested, and fighting a lack of sleep can make every task you face throughout the day seem harder. Fortunately, you can improve both the duration and quality of your sleep by reviewing your habits and your sleep environment and making some simple changes. Here’s how:
1. Stick to a sleep schedule: When your sleeping and waking schedules vary widely from day to day, your internal clock is constantly being reset, which makes it harder to go to sleep when you want. Try to go to bed and get up at the same time consistently, even on weekends. The National Institute of Health recommends that you get about 7 to 8 hours of sleep per night to be well-rested, so make sure you are allowing enough time for sleep as well.
2. Gear your bedroom toward sleep: Your bedroom should be dark, cool, and quiet. If light is leaking from around the blinds or shining from LEDs on electronics, this can interfere with your ability to get to sleep or stay asleep. The temperature should be around 65 to 70 degrees to promote rest. Turn off anything that might make random noise to disturb you at night.
3. Watch what you consume: What you eat and drink can have a profound effect on your ability to sleep well. Stimulants like caffeine are an obvious thing to avoid, but did you also know you should not drink alcohol right before bed? Although a nightcap may feel relaxing, alcohol reduces your ability to achieve the restorative deep and REM stages of sleep, impairing the quality of sleep you get. Large meals right before bed can also make it hard to rest.
4. Avoid stimulation before bedtime: While getting exercise during the day can help you sleep better at night, you shouldn’t work out too close to bedtime because the residual adrenaline in your system can make it harder to fall asleep. The blue light from electronics, such as cell phones and computers, can also interfere with your ability to doze off, so put them away about an hour before bed.
5. Check your mattress: Your mattress should be both comfortable and supportive to promote sleep. If you find yourself tossing and turning, the culprit may be a mattress that isn’t right for you, or one that is too old. Even a high-quality mattress doesn’t last forever. If you’re waking up sore, or if your mattress has obvious lumps or saggy spots, a replacement may be exactly what you need to improve your rest.
At IDLE Sleep, we know a good night’s rest is the foundation of a happy, productive day. We design our two-sided mattresses to provide support and comfort combined with superior pressure relief. Our Buoyancy Foam and Thermocool fabric help maintain a cool, comfortable sleeping temperature. If you’re ready to discover the IDLE Sleep difference, click here to find out more.