Restful Sleep: Tips and Tricks for a Good Night's Rest
Did you know that adults need 7-9 hours of sleep to function at their best? According to the American Sleep Association, about a third of Americans reported getting less than 7 hours of sleep in a 24-hour period. This may be due to sleep disorders, like insomnia, that plagues around 60 million Americans. While we don't claim to be scientists with all the answers, we do know a thing or to about getting restful sleep. We've put together some do's, don't's, tip and tricks to help get you to sleep, and stay asleep.
1. Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, including weekends. This regular sleep pattern helps regulate your body's internal clock and promotes better sleep.
2. Create a Sleep-Friendly Environment
Make your bedroom conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature. Use curtains or blinds to block out external light, earplugs, or white noise machines to minimize noise disruptions, and comfortable sheets and pillows. Consider using high-quality king size fitted bed sheets to ensure a snug fit for your mattress.
3. Limit Exposure to Electronic Devices
The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can interfere with sleep. Avoid using electronic devices at least an hour before bedtime or use blue light filters or apps that reduce blue light emission.
4. Regular Exercise
Engage in regular physical activity as it promotes better sleep. However, avoid exercising too close to bedtime, as it can increase alertness and make it harder to fall asleep. Aim for at least 30 minutes of moderate intensity exercise most days of the week.
5. Manage Stress
High levels of stress can interfere with sleep. Incorporate stress management techniques into your daily routine, such as relaxation exercises, deep breathing, meditation, or engaging in hobbies and activities that help you unwind.
6. Limit Caffeine and Alcohol Intake
Both caffeine and alcohol can disrupt sleep. Avoid consuming caffeine-containing beverages like coffee, tea, and energy drinks in the afternoon and evening. While alcohol might initially make you drowsy, it can disrupt sleep later in the night.
7. Establish a Bedtime Routine
Create a relaxing routine before bed to signal your body that it's time to sleep. This can include activities like reading a book, taking a warm bath, practicing gentle stretching or yoga, or listening to calming music.
8. Avoid Large Meals and Stimulants Before Bed
Consuming heavy meals, spicy foods, or stimulants like nicotine close to bedtime can cause digestive issues or increase alertness, making it harder to fall asleep. Opt for light, easily digestible snacks if you need to eat close to bedtime.
9. Limit Daytime Napping
If you struggle with falling asleep or staying asleep at night, limit daytime napping. If you must nap, keep it short (around 20-30 minutes) and avoid napping too close to bedtime.
10. Comfort
Your comfort is the main topic of this section. Lighting, temperature, sounds, and bedding will all play into this. By making sure you have high-quality bedding, such as king size fitted bed sheets, you will get cozier faster! Essell Home offers Bed and Bath in 100% cotton to keep you cool. Our pillows and blankets will complete your bedding requirements to maintain that comfortable temperature without feeling too heavy.
11. Seek Professional Help if Necessary
If you consistently have trouble sleeping despite implementing lifestyle changes, it's important to consult a healthcare professional. They can evaluate and address any underlying sleep disorders or conditions that may be contributing to your sleep difficulties.
Remember, individual sleep needs and preferences can vary, so it's essential to listen to your body and experiment with different strategies to find what works best for you.