7 Ways to a Better Night's Sleep
Insomnia is an epidemic. Even if you're not one of the one in three Americans who suffer from at least some symptoms of insomnia, you've probably experienced your fair share of sleepless nights now and then.
Being unable to sleep isn't just irritating--accruing a sleep debt can result in some major health problems over time. If you're wondering what the best ways to get enough shut-eye are, read up on these tips for grabbing some extra Zz’s.
1. Keep a regular sleep schedule
If you're staying up late some nights, or sleeping in on some mornings, your circadian rhythm--your inner clock that tells your body when to sleep--is bound to get out of whack. It can be tricky, but do your best to wake up and go to sleep at the exact same time every day. Yes, even on weekends.
2. Don't nap
Even though naps are a little bit magical, they can seriously screw up your sleep cycle. We know it can be tough to resist, so if you're exhausted, take a cat nap. It's better to take a short nap during the day than to risk messing up your sleep schedule by sleeping in or going to bed early. But in general, avoid napping, or you may find yourself wide awake into the night. If you do nap, make it brief: no more than 20 to 30 minutes.
3. Exercise daily
In addition to all the benefits you already know, exercising often relieves stress and releases hormones that make it easier to get to sleep. But don't exercise right before bed or you'll rile yourself up and have a harder time sleeping. Leave yourself a few hours before bedtime to cool down mentally.
4. Don't drink before bed.
A nightcap before sleep might seem like a way to relax, but it can actually aggravate your insomnia by making the sleep you get lighter and less restful. Save those cocktails for special occasions only!
5. Only use your bed for sleeping.
Avoid watching TV, using your laptop, reading, or anything else in your bed, outside of sleep. By sticking to this rule, you train your brain to learn that your bed is a place for sleeping. Pro tip: Even if you're in the other room, try to avoid watching TV or using your laptop right before you head to bed. The blue light screens produce makes it harder for your brain to calm down.
6. Keep your bedroom cool.
Most people prefer a sleep temperature of about 65 degrees Fahrenheit. Even if you're not feeling too warm when you lie down to sleep, resetting the thermostat so your bedroom is a few degrees colder might make you feel drowsier and ready to cuddle up in bed.
7. Try a gel memory foam mattress.
Many people lack a comfortable mattress. Their bed may be too soft, offering them little support, or too firm, which is uncomfortable, and can have a real impact on sleep quality. Gel memory foam is a material that subtly molds to fit your body as you sleep. It blends softness with support beautifully. If you're having trouble sleeping, a Nature’s Sleep gel memory foam mattress will be the answer to your problems.