Top Ways to Get a Better Night Sleep
For some reason, some nights may be more difficult than others to fall asleep. It does not seem to matter how tired you are, getting any shut-eye just does not seem to be in the picture. As long as this occurs occasionally, you are fine. Below are some great ways to guarantee a restful night of sleep.
- Invest in a quality mattress: Of course, we think this is the most important step in the process of falling asleep.No matter how tired you may be, if your mattress is uncomfortable then you will have great difficulty achieving a restful nights sleep. Since memory foam mattresses adjust to your unique weight and shape, they will allow you a deeper sleep that's free from aches and pains.
- Stick to a schedule: This is one of the most important pieces of information to share with you to help successfully achieve a goodnight’s sleep. A schedule will train your body to know when it is time to go to sleep and when it is time to wake-up.
- Read a book: Picking up a good book and reading in bed with a book light will allow you to get your mind off of anything that may plaguing your thoughts.
- Yoga: Excessive exercise within three hours of going bed will get your adrenaline going and making it difficult to relax. Yoga will have the opposite effect since it helps keep your heart at near-resting state and relaxes the body and mind.
- Get room-darkening blinds & get rid of excess noise: Trying to fall asleep when there is too much light in the room or noise can make it difficult. Try using earplugs and an eye mask if there is not another way to darken the room or reduce the noise.
- Drink cherry juice: There are a lot of drinks not recommended at bedtime, however researchers at Northumbria University have proven that cherry juice actually helps control the production of melatonin. This is an important sleep-regulating hormone.
- Do not take a long nap: Although taking one short nap may give you that quick boost of energy, it is not recommended you take too long of a nap or more than one nap a day. Too much sleep during the day can make it difficult to fall asleep at night, or delay your bedtime. This will then have a snowball effect on the coming days.
- Jot down worries: Sometimes when you have too much on your mind it tends to plague your thoughts at bedtime, preventing you from falling to sleep. If it something you are worried about forgetting the next day, write it down that way it is off your mind until the morning. If it is a nagging thought in the back of your mind, write it down and do not think about it until the morning.
- Avoid alcohol: Drinking alcohol to help fall asleep will actually have the opposite effect on you as explained in a previous post. It will cause dehydration, sleep disruption and will leave you dragging in the morning.
- Turn down the heat: Since your body drops in temperature just a bit during sleep, sleeping in a slightly cooler bedroom can help start the process.
- Do not go to bed too hungry or full: When your body feels to hungry or full, it can make it difficult to relax. If you are hungry at bedtime, your thoughts will be focused on food. If you are too full, your stomach may be too upset to fall asleep or may wake you up during night.