SLEEP IS A NECESSITY
NOT A LUXURY
A quality mattress is the foundation of proper sleep. However, beyond your mattress investment, it’s important to make an overall commitment to good habits to get the best rest possible.
Hitting the snooze button too many times?
Feel drowsy while driving?
Feeling tired, irritable, or stressed out?
Advice from the Better Sleep Council
This “Better Sleep Council” considered seven of the best sleep and health apps that can help track and analyze your sleep.
Impact of Exercise on Sleep
According to the National Sleep Foundation people sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, a new study concludes. Because you will spend approximately one-third of your life sleeping, the surface you do it on is very important.
25 Tips to Better Sleep
01 – Priority
Make sleep a priority by keeping a consistent bedtime and wake schedule, including weekends.
02 – Routines
Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
03 – Environment
For the best possible sleep, create a room that is dark, quiet, comfortable and cool.
04 – Accessories
Investing in top of bed accessories that match your sleep style (back sleeper, side sleeper, and stomach sleeper) will help you enjoy a more comfortable sleep.
05 – Separate
Keep work materials, computers and televisions out of the bedroom.
06 – Exercise
Exercise regularly, but complete workouts at least two hours before bedtime.
07 – Partner
If you sleep with a partner, your mattress should allow each of you enough space to move easily. A queen mattress is ideal for two average-size people sharing a mattress.
08 – Avoid
Avoid eating, alcohol, nicotine and caffeine close to bedtime. These can lead to porr sleep, keep you awake or disrupt sleep later in the night.
09 – Liquids
Be sure to get your 8 glasses of water in before going to bed. Reducing your fluid intake 1 hour before settling down to sleep can help avoid middle of the night bathroom breaks.
10 – Amount
The recommended amount of sleep varies from person to person depending upon age, activity level and your personal body. Find what works best for you and stick with it.
11 – Mattress
Evaluate your mattress and pillow to ensure proper comfort and support. If your mattress is five to seven years old, it may be time for a new one. In general, pillows should be replaced every year.
12 – Napping
Napping after a big meal may keep you up during the night. Fight the drowsiness with a glass of water or some fresh air.
13 – Snooze
Pressing the snooze button too many times can cause you to drift in and out of sleep, confusing your body, and making you more tired throughout the day.
14 – Exercise
Exercising in the morning lowers stress levels, increases productivity during the day, and allows for better sleep at night.
15 – Nap
If you take a power nap, do so in the afternoon to avoid interfering with your ability to fall asleep later in the night.
16 – Breathe
Deep, patterned breathing acts as a natural tranquilizer for your nervous system and can help to calm your body and aid in falling asleep more easily.
17 – Priority
Making sleep a priority can help your well-being and help to fight against depression, anxiety, high blood pressure and more.
18 – Sunlight
Let the sun shine! Sunlight early in the morning helps to regulate your body’s circadian rhythm, signaling that it is time to wake up and start the day.
19 – Visualization
If you’re having trouble sleeping, visualize yourself relaxing and use deep breathing techniques.
20 – Comfort
Use comfortable top of bed accessories and calming colors to create a peaceful sleep environment for sleep.
21 – Schedule
Stick to a sleep schedule, even on weekends, to help you fall asleep more easily and with regularity, and feel energized when awake.
23 – Bathe
Take your bath at least 1 hour before you plan on falling asleep. The hot bath water will raise your body temperature, making it difficult to fall asleep until it comes back down to normal.
24 – Mattress
Picking a mattress that is best for your body and your sleep position will result in a better night’s sleep. Different sleep products, such as pillows, pajamas, sheets, may impact your quality of sleep. Find the ones that are most comfortable for you.
25 -White Noise
White noise machines can help drown out the noise of a busy city, apartment building or dormitory to help you fall asleep or get to sleep.