[Post updated 9/21/2016]
Sleep’s important. Everyone knows that. But for some of us, it proves elusive. Wracked by insomnia, we lie awake at night, either staring at the ceiling, fiddling with our phones or watching the clock creep toward morning.
Does that sound like you, too? If so, knock it off! Treat yourself to better sleep with these tips.
10 Tips for Better Sleep
Create a regular sleep routine
Implementing a regular sleep schedule and following it consistently will help you take control. Shoot for the same plan – wind down time, bedtime routine and wake-up time – every day.
Reduce alcohol consumption
Despite what you’ve heard, alcohol is not an effective sleep aid. It reduces the REM sleep – that deep desirable, soothing sleep – you receive over the course of the night. If you’re going to drink, have a glass with dinner and skip the nightcap.
Reduce caffeine consumption
According the to the National Sleep Foundation, it takes 6 hours for half the caffeine you ingest to be eliminated from the body. So that late afternoon cup o’ joe is likely still kicking around in your system at bedtime, potentially affecting your ability to fall asleep. Instead, have your strongest cup first thing in the morning and taper off until early afternoon. No caffeine after 2 p.m.!
The more active you are, the better you’ll sleep. Hit up the gym, go for an after-dinner walk or even get crazy and break out the vacuum.
Eliminate clutter in your bedroom
Your bedroom should be a calming oasis, not a walk into the wild. Clutter invites anxiety and racing thoughts when you should be winding down.
Lower the temperature of your bedroom
Somewhere in the mid-60s, to be specific. Your body temperature dips a bit as you sleep, and a cooler room temperature helps promote better sleep.
Introduce white noise
A humidifier, window air conditioning unit or even a fan can block out extraneous noise, eliminating potential distractions while giving you something to focus on as you drift into sleep.
Put down the electronics
That includes your phone, your table tablet and the laptop, too. That harsh electronic light tells your body it’s time to wake up, a large inconvenience when your goal is the opposite. The light inhibits the natural release of melatonin, a hormone that regulates sleep cycles. Instead, pick up a book. The kind with pages that you turn yourself.
Work ahead to rest easier
The morning to-do list can seem daunting and endless. With a little prior preparation the night before, you can avoid the morning’s mad dash. Use your coffeemaker’s automatic start, prepare lunches, choose your outfit and lay out your keys where you’ll find them.
Replace your mattress
How old is your mattress? Is it lumpy, ripped or torn? Is there an indentation in the area in which you sleep? Are you waking up with aches, pain or stiffness?
The fact is, you spend a third of your life in bed. If you aren’t making the most of it, and you’re not getting restful, restorative sleep, it’s time for a change. A good mattress isn’t a luxury, it’s a necessity for a healthy life.
At Homemakers, we’re doing everything we can to take the pain out of shopping for a new mattress. With our mattress finder at homemakers.com, you choose your size, your comfort and your price, and we’ll find the perfect fit for you.
Explore our offerings online, or stop in and try them out yourself. Our Sleep Shop specialists are knowledgeable, experienced and ready to match you with the perfect mattress.
A night of great sleep can be yours. Let us help you find it!
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