Most people don’t get enough sleep, although good rest is essential for every aspect life. Your sleep habits not only impact the way you feel on any given day, they are implicated in your long-term health as well. In short, your physical, mental and emotional health all hinge on your nightly slumber. Because sleep is such an important aspect of your life, taking the time to learn how to improve your rest only makes sense.
If this sounds great, but you have no idea where to begin, check out these hot tips that will have you snoozing soundly in no time:
Check Your Habits At The Door
Although you might not be ready to give up alcohol, cigarettes, and caffeine right now, you should make sure that you aren’t consuming these products prior to bedtime. The nicotine in tobacco and tobacco products is a stimulant, which can hamper your ability to fall asleep. You can find caffeine in the usual offending beverages, chocolate and some over-the-counter pain medications because it speeds up the pain relief. Avoid all of these for at least four hours prior to bedtime, preferably longer.
As for alcohol, many make the mistake of thinking that it helps them sleep. However, when the sedating effects of the booze wear off, it can be difficult to remain asleep. Even those who don’t wake will greet the morning poorly rested and prepared for the day.
Take Advantage Of Natural Light Cycles
Natural light can help to keep your natural bodily rhythms in sync with the planet. The morning sunlight streaming through the window alerts your brain that it is time to wake up and begin the day. Winter mornings are hard for many people because darkness can loom well into the morning hours. To make the most of how light influences your body, open the blinds when you first get up. Alternatively, use a special full spectrum light box to achieve the same effect.
Exercise At The Right Time
If you want to rest well, complete a good workout during the day, at least three hours before you hit the hay. While you are exercising, your body secretes various hormones to keep you alert while at the heightened activity levels. Because of this, you should avoid exercising in the hours prior to bed. In fact, many folks choose to exercise early in the day to take advantage of the metabolic boost.
Environment Is Everything
When your senses are being assaulted by input, it can be very difficult to fall asleep. Sound rest is dependent in part on a peaceful environment. The room should be quiet, dark, cool and free of funky odors. Keep your bedroom clean with high-quality natural cleaning products and use a white noise machine to mask sounds. If light is a problem during the summer, you can use blackout shades or a soft eye mask. As for temperature, keep it on the cooler side of comfortable.
Make And Use A Sleep Schedule
In order for your body to achieve optimal slumber, you need to have a set internal clock. You do this by creating a sleep pattern and sticking to it. Go through the same preparation schedule each night, laying your head down at the same time. Wake at a preset time and eventually, your brain will fall into the pattern, allowing you to fall asleep faster and awake refreshed.
Mattress Matters
Sleeping on an inferior mattress is detrimental to good rest. Your mattress must provide the proper amount of support and feel comfortable. Experts generally recommend that you replace mattresses every eight years, though yours might last longer if you travel frequently or have invested in a high-end mattress. If you are looking for a new one these Tempurpedic reviews look positive. Protect the mattress with a special cover to prevent dust mites and allergens from invading it. Also, make sure that your pillows are clean, comfortable and provide perfect support for your entire body.