Getting good sleep is a vital part of our health and wellbeing. In fact, it is equally as important as having a good diet and getting adequate exercise. Not getting enough sleep can have a lot of negative effects on our hormones and even our brain function. But let’s face it, sometimes it’s just hard to get all of the good sleep that we really need. Sometimes our everyday stress can be enough to keep us awake long into the night, and then leave us feeling tired and cruddy in the mornings. So, what can we do about it? How can we get a better night’s sleep?
Well, look no further. Here are five great tips on achieving the perfect night’s sleep.
So, before you get online and search for the sales at Mattress Firm or before you check out that Bear mattress review you keep hearing all about, keep in mind that actually testing out a mattress before you buy it is always your best bet. Although there are many great mattress reviews online, experts recommend that you actually test out a mattress before you buy it. You should lay on it in your desired sleeping position for ten minutes, to really get a good feel.
Light Exposure
It might seem like such a small and insignificant thing, but light exposure, during certain times of the day, can actually enhance how we sleep at night. Our bodies have an internal, natural, kind of clock that we run off of. This clock is called a circadian rhythm. This rhythm can affect so many things; our bodies, our hormones, and even our brains. This rhythm helps us to push through the day and then wind down at night time. But enhancing certain kinds of light at different times of the day can elevate the effects of your circadian rhythm. Research has shown that being around a bright natural light throughout the daytime will boost your energy levels throughout the day, while dimmer lights can help soothe you and relax you.
So, one of the things that you can try to do to help improve your sleep is as simple as light exposure. Open up your windows throughout the day and let the sunshine in. Or if you happen to be in a place with no windows, get some good bright lighting for the room. Then, in the evening, use some dimmer lighting. Being conscious about the lighting in your surroundings can also help you adjust your sleep schedule if you work at night and go to bed in the morning. Many people who rest during the daytime due to their work often struggle to go into a deep sleep. If you have this problem, the best thing you can do is to regulate the lights in your bedroom by blocking all the windows and turning off the lights.
A lot of people rave about the sleep boosting effects of salt rock lamps at night time. These speciality lamps give off a warm, calming glow. Research has also shown that salt rock lamps even have air-purifying qualities too, so you’ll get even more than just a relaxing ambience from them. But a good night’s sleep might seriously be as simple as just changing your everyday lighting.
If you want to track how your sleep improves after modifying the lighting you’re exposed to, try keeping a journal. You can write how much sleep you got and how you feel during the morning after you implement the changes.
Philips Somneo sleep and wake up light
Your Mattress
Another great tip on getting a perfect night’s sleep is getting a proper mattress. If you have an old mattress or simply the wrong kind of mattress, it can cause discomfort. A good mattress should be comfortable and reinforce your sleeping posture. Everybody’s body is different though and we all have different sleeping needs. So, before you get online and search for the sales at Mattress Firm or before you check out that Bear mattress review you keep hearing all about, keep in mind that actually testing out a mattress before you buy it is always your best bet. Experts recommend that you actually test out a mattress before you buy it. You should lay on it in your desired sleeping position for ten minutes, to really get a good feel. Don’t be afraid to take your time, really look, and be picky. After all, this is your sleep and health we are talking about here!
You should also pick the right pillows to go with your mattress. If you use ones that are too soft or too hard, your neck and shoulders may hurt once you wake up in the morning. Using uncomfortable pillows may also cause your spine to misalign, leading to more serious health complications.
If you’re unsure what type of cushion will support your head and upper body adequately, you can check out a Japanese Pillow. It’s made of firm and durable materials that can provide ample support to your head and neck.
Wind Down at Night
Our lives can be hectic and goodness knows we’ve had those days that just don’t seem to end until you finally collapse into your pillow. We work, we play, we live, and sometimes the time just gets away from us. But if we’re struggling to sleep at night, a good way to help improve your chances of good sleep is to wind down at night. If your schedule is jam-packed and you just feel constantly busy throughout the day, try to free up even something as small as an hour. Give yourself an hour before bed to stop working, do something calming and comforting, and then ease into bed. Things like a warm, relaxing tea can do wonders for our bodies at night time. Some people like to take a warm bath, some like to watch TV or read a book. It doesn’t really matter what you enjoy doing, but taking time to wind down and settle from the day can put your body into a healthy mode of relaxation, which can help you get a much better night’s sleep.
Supplements & Aromatherapy
Supplements and aromatherapy are other great alternatives to helping you get a better night’s sleep. You can find these things at just about any local drugstore and there are different kinds to choose from as well. Each supplement can do slightly different things and have slightly different effects on the body, so it is best to do your homework so that you can choose the one you think will be best for you. Melatonin supplements, for example, can help relax your body and lower your body temperature before you go to bed. It can help people with insomnia or jetlag get better and deeper sleep at night.
As far as aromatherapy goes, not only can it help you to get a better night’s sleep, but who wouldn’t want their room to smell like beautiful lavender?! Taking a supplement and keeping some lavender plants in your room could seriously be more beneficial than you know.
Temperature
The last good sleeping tip is probably the simplest one – turn down the temperature at night. Research studies have shown that people tend to sleep better and more comfortable when it’s cooler in the bedroom. Studies have proven that the temperature in the room can affect sleep even more so than external noises! The right temperature should be determined by you and your own level of comfort. However, 70 degrees is the favourite amongst most people in the studies. So, kick up your AC a little at night and maybe sleep with lighter blankets. It could do wonders for your sleep.
It can take just some small changes to really get your body into a healthier and better sleep pattern. Look into some of these great tips and see for yourself. You owe it to yourself to get a good night’s sleep. Life is too short to not feel healthy, well, and our best selves!
