It is important to get enough sleep each night, and you also want to have restful sleep for seven to nine hours each night. If you aren’t sleeping throughout the night, or when you wake up feeling terrible, then you must make some changes. Here are a few ways to improve your sleep at night to have better overall health.
Restful Sleep Tip 1: Replace Your Mattress and Box Springs
When you have an old bed with a sagging mattress and box springs that is falling apart, it is time to replace the items. Think carefully about the best mattress for your body to find one that is suitable for your height and weight. Make sure to buy box springs that works with the mattress, and you may need to buy a new bed frame.
Restful Sleep Tip 2: Change Your Diet
If you consume spicy or greasy foods before bedtime, then you may have indigestion, making it difficult to sleep. In addition, if you eat too much, then weighing too much can make if difficult to sleep. Obesity can lead to breathing problems such as sleep apnea, and this causes you to have poor sleep at night.
Restful Sleep Tip 3: Maintain the Temperature In a Bedroom
When your bedroom is too hot or cold, it is difficult to sleep. If your bedroom is the wrong temperature, then make some changes such as using an electric blanket in the winter or having a circulating ceiling fan in the summer. You should also make sure to have the right types of bedding for each season with a combination of comforters, sheets and blankets.
Restful Sleep Tip 4: Avoid Bad Habits
If you smoke cigarettes or drink too much alcohol, then the chemicals in these items can disrupt your natural sleeping rhythms. You should limit the amount of alcohol that you drink, and if you smoke, then you should begin a smoking cessation program to quit this bad habit.
Restful Sleep Tip 5: Don’t Keep Electronics In Your Bedroom
While you may need to have an alarm clock in your bedroom, it is better to keep most electronics away from the space. If you do have these items in a bedroom, then you must turn the electronics off, or you should block the light from the devices. It is especially important to avoid leaving a bright television or computer turned on in your bedroom while you are trying to sleep.
Restful Sleep Tip 6: Exercise During the Day
It is important to exercise to maintain your weight and to reduce your energy levels, but you should avoid strenuous activity right before going to bed. Schedule your physical activity earlier in the day so that you won’t stimulate your mind and body before going to sleep.
Restful Sleep Tip 7: Avoid Taking Naps
Avoid napping unless you are ill or you are recovering from an injury. If you take naps, then it can disrupt your body’s natural circadian rhythms. When you are falling asleep during the day, you may require more sleep at night, or you might have a health problem that requires treatment.
Restful Sleep Tip 8: Remain Hydrated
By remaining hydrated during the day, you won’t feel thirsty in the evening. If you drink a lot of liquids in the evening, then you may need to make frequent bathroom visits throughout the night, disrupting your sleeping patterns.
Restful Sleep Tip 9: Meditate At Night
If you can’t sleep at night because you have anxiety from the day’s events, then learn how to meditate. The practice of meditation can help you to release stress so that you can sleep better at night.
Restful Sleep Tip 10: Reduce the Noise In a Bedroom
You should reduce the noise in a bedroom and your home to help you sleep throughout the night. Turn off the CD players and television in your home to reduce the noise. If there is a lot of noise from outside, then you should close the windows and use an air conditioner. You can also have a specialized sound machine that creates soothing sounds that will help you to sleep at night.