We’ve been told throughout our lives the importance of a good night’s sleep. While some people are blessed with the ability to fall asleep easily and sleep through the night, many of us struggle with insomnia. No matter where you fall on the sleeping spectrum, there are a few things you can be doing to get a better night’s sleep.
1. Get on a regular sleeping schedule.
All animals, including humans, have a circadian rhythm. This 24 hour cycle regulates our body’s processes throughout the day, including our sleep. When we go to sleep at different times each day, it messes with our body’s natural rhythms and makes it more difficult to get to sleep and stay asleep.
It is very important to go to sleep at the same time every day, and sleep for the same amount of time each day. While sleeping in late on the weekends seems like a great way to make up for lost sleep, it can actually have the opposite affect on your overall sleep habits.
Set a daily alarm to go to sleep as well as to wake up when you’re getting started on a regular sleep schedule. Once your sleeping schedule is regulated and you are getting enough sleep, your body should wake up on time naturally, eliminating the need for an alarm in the morning.
2. Harness the power of light.
Light, both from the sun and from your electronic devices, can have a big impact on the quality of your sleep. Expose yourself to as much natural sunlight in the morning and throughout the day as possible.
Not only does your body produce necessary vitamin D when exposed to the sun’s light, it also produces different amounts of the hormone melatonin depending on how much sunlight you get. While some people try taking melatonin supplements, which are sold over the counter at most drug stores, the best way to regulate your melatonin is by monitoring your exposure to light. Your brain releases more melatonin naturally when it’s dark, which makes you sleepy.
Want to sleep better? Step away from the electronic devices before bedtime. The light emitted by cell phones, computers and televisions disrupts our natural sleep patterns. When you’re ready to go to sleep, dim all of the lights, and if you need to get up at night to go to the bathroom or get a drink of water, try to keep the lights off or as dim as possible.
3. Exercise regularly.
The benefits of regular exercise go beyond fitting into your favorite pair of jeans. Regular exercise patterns can help you fall asleep more easily and sleep through the night.
For maximum sleep benefits, complete any vigorous workouts at least 3 hours before bedtime. Low energy yoga or stretching before bedtime can be helpful, however.
If you’re not already in the habit of exercising regularly, it’s important to note that it can take a few months of regular workouts before you’ll see the benefits affecting your sleep schedule. Be patient, and stick with it long enough to make it a permanent lifestyle change.
4. Adjust your dietary habits.
What you put into your body affects how well you sleep, so if you want to sleep better, you’ll need to pay close attention to what you eat and drink, and when.
It’s no surprise that too much caffeine can negatively affect how we sleep, but did you know that caffeine intake can alter your sleep up to 10-12 hours after drinking it? And while alcohol seems relaxing, drinking it before bedtime can actually make it harder to get the full benefits of sleep.
If you have trouble sleeping, keep your nighttime meals light. Rich, heavy meals should be avoided for at least two hours prior to your bedtime. If you suffer from heartburn or frequent upset stomachs, you should also avoid spicy or acidic foods before going to bed.
5. Practice mindfulness and meditation.
We all lead busy lifestyles these days, so it’s important to develop a regular nighttime ritual to clear your head and help you get to sleep. In addition to the light emitted by electronic devices, checking your e-mail or Instagram before bedtime can make it harder to clear your head and rest easy.
Find some relaxation techniques that work well for you. Deep breathing exercises, relaxing yoga, or meditating to peaceful sounds can all be helpful ways to get to sleep more easily.
6. Improve your sleeping environment.
Finally, the place where you sleep needs to be comfortable and relaxing. Your bedroom should be a quiet, peaceful oasis. Keep outside noises to a minimum, and keep the room cool to fall asleep easily.
Your bed frame and mattress should be big enough to fit you and your sleeping partner comfortably. It is also important to find a mattress that fits your own sleeping needs and preferences. If you’re having trouble sleeping, it may be because you’re due for a new mattress. Just like anything else, mattresses wear out over time. Experts recommend replacing your mattress every 5-10 years.
Speak to your Atlanta sleep experts.
If you want to begin sleeping better and are ready to replace your current mattress, come visit us at our mattress outlet in Canton, GA. Our sales team is well-versed on all of our mattress and bedroom furniture options. We will be more than happy to showcase our various mattress brands and price points, and help you find the one that is right for your home.
Woodstock Furniture & Mattress Outlet is also committed to offering the most affordable mattresses possible. We offer a low everyday price that we refer to as The Woodstock Price. Our extensive selection of brands is backed by a price match guarantee that if you find your new mattress at a price lower than The Woodstock Price anywhere locally within 30 days of purchase, simply bring your receipt back, along with documentation of the lower price, and we’ll refund the difference. We also offer free delivery on mattress sets that are $799 and up and 10 percent off mattresses that are $899 and up (excluding Tempur-Pedic®).