What is a good night’s sleep? For some of us, it’s an elusive treat. But, what if there was a way to improve your odds of getting a good night’s sleep? Try these top 10 secrets and get that restful, restorative sleep you deserve.
- Regulate Your Bedroom Temperature
Experts agree that the air temperature, in the room where you are sleeping, can impact the length and quality of your sleep. So, what exactly is the best temperature for sleeping?
The National Sleep Foundation suggests a bedroom temperature between 60 and 67 degrees fahrenheit for optimal sleep. If your bedroom is above 67 degrees fahrenheit or below 60 degrees fahrenheit, then you could be in for a night of disrupted sleep.
Find your comfort zone and keep the temperature within that zone, to promote more comfortable sleeping conditions.
- Practice Relaxation Techniques Prior to Going to Bed
If you’re like many people, it doesn’t matter how tired you are, as soon as your head hits the pillow, your brain begins to churn over the tiniest bits of minutia from your day. It’s as if your mind is suddenly wide awake and ready to process the finer details of your day – not exactly conducive to sleep.
Relaxation techniques, like meditation exercises, can help you clear your mind before you go to sleep, so that you are left to focus on having sweet dreams instead of rehashing your events from the day.
- Be Mindful of Your Diet
Believe it or not, what you eat and drink, hours before going to bed, can impact the quality and quantity of sleep you get. Keep these things in mind when planning your meals and eating, if a better night’s sleep is your goal.
- Avoid heavy meals close to bedtime. Keep evening meals light, eating heavier meals earlier in the day.
- Avoid foods that can cause you to experience heartburn or acid reflux. It’s best to avoid them altogether, especially within three hours before you plan to go to sleep.
- Reduce your consumption of nicotine, caffeine, and alcohol in the evening hours, as these can all act as stimulants that disrupt sleep.
The key is to avoid foods that might weigh heavily upon your ability to get the quality sleep your body needs and deserves.
- Improve Your Sleep Hygiene
Despite its name, sleep hygiene does not indicate how clean you are when going to bed. Instead, it indicates the habits and practices you engage in during the last 30 minutes before going to bed.
Some activities act to stimulate and wake the brain while others set the stage for relaxation, calming, and soothing the brain. Choose the latter if you want to improve the quality of your sleep at night.
- Wear Socks to Bed
Sounds a little silly, right? How can socks affect the quality of your sleep? But, according to Huffington Post, slipping on a nice, comfortable pair of socks, when sliding into bed, can reduce the amount of time it takes you to fall asleep.
It makes sense when you think about it. If your feet are too cold, falling asleep can be difficult. Alternatively, you could consider adding an additional blanket to the foot of the bed to provide additional warmth for your feet. The National Sleep Foundation says you can even try placing a hot water bottle at your feet.
- Find the Perfect Mattress
While the qualities of the perfect mattress may differ, to some degree, from person to person, there are a few select qualities that all great mattresses offer, including mattresses that:
- Provide adequate support
- Allow proper airflow to the body
- Deliver the perfect amount of comfort
- Offer no harsh ingredients that might keep you up at night (offgassing odors from Volatile Organic Compounds (VOCs), etc.)
Natural latex mattresses are outstanding choices for providing the perfect blend of comfort, support, and airflow. Plus, you know you’re getting a product that is good for your family and the planet.
- Find Purpose and Meaning in Your Life
You might not realize just how important having a sense of purpose and direction can be for the quality of your sleep.
Researchers from the Northwestern University Feinberg School of Medicine in Chicago, IL, recently performed a study on the association between having a sense of purpose and meaning in your life, and the likelihood of developing sleep apnea and restless legs syndrome (RLS). The researchers found that overall, those with a higher sense of purpose had better sleep quality.
Experts claim that purpose and meaning in life is something that can be cultivated and enhanced through mindfulness therapies.
- Eliminate Light In Your Bedroom
You might have heard of using melatonin as an herbal supplement that aids in sleep. You may have even used it yourself in the past. What you may not know, is that your body produces melatonin on its own. It’s a hormone that regulates your sleep-wake cycles.
Having too much light from mobile devices, bright alarm clocks, nightlights, and even street lights outside your windows can interfere with the production of melatonin, making it difficult to fall asleep. It is best to unplug and unwind before you go to sleep each night.
- Keep a Sleep Schedule – Even on Days Off
Many people look forward to their weekends as an opportunity to get an extra hour or two of sleep. This isn’t good for your body, though, and it can throw your entire sleep routine off kilter. Staying up later on weekend nights, since you don’t “have to” get up as early the next morning, is also a bad idea.
- Exercise Earlier in the Day
Exercise can be one of the most important tools for helping you sleep at night – if you do it at the right time. Waiting until a couple of hours before bedtime could have an effect that is opposite of what you desire, revving you up instead of calming you down.
Try these Top 10 Secrets For The best Night’s Sleep, and see for yourself, how long it takes to have your best night’s sleep yet.
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