Have you been encountering problems while trying to get a good night’s sleep? You definitely are not alone. It’s estimated that millions of Americans struggle to get a full seven to nine hours of sleep each night, and the repercussions of missing out on sleep can have drastic effects on your overall mental and physical health.
If you’re trying to find new ways to improve your sleep quality, here are a few simple tips:
- Make sure that you’re sleeping on a fairly new mattress and pillow. Mattresses typically last around 10 years before they should be replaced. If you’re having pain in your neck and shoulders, or if you notice that your pillow is flattening out, make sure to replace it.
- If you find that you’re waking up with a lot of pain in the morning, it’s probably because your mattress isn’t providing enough support for your body at night. Adjustable beds and mattresses may be beneficial if this is the case.
- Setting up a regular sleep schedule will help you wake up feeling refreshed, even if you aren’t a morning person.
- The overall environment of your bedroom could be having a big effect on your comfort while sleeping, even if you don’t realize it. It’s recommended that you keep your bedroom at a cool 68 degrees, that you keep out excessive light, and that you try to minimize noise.
- If you’re having trouble falling asleep at night, there are a few possible causes of this. First off, you could be waking up your body at night if you consume caffeine or high-sugar foods, so it’s best to avoid eating right before you go to sleep (and make sure you aren’t drinking coffee or tea at night if you’re sensitive to caffeine!). Drinking alcohol at night can also harm your sleep quality, so try to drink in moderation.
- Turning off electronic devices before bedtime is a good way to let your body relax. The blue light that digital screens emit is very similar to natural sunlight and it actually wakes your body up! Powering down before going to bed will let your brain begin producing melatonin, which makes you sleepy.
Of course, this is just a short list of ways to improve your sleep quality. However you manage to get that valuable time doesn’t matter; simply getting the sleep you need is what really counts.