Around a third of all Americans sleep less than the recommended 7 hours per night.
If you spend large portions of the night tossing and turning, it’ll negatively affect your mental and physical health. Your body needs sleep to recover so you can wake up feeling refreshed and ready to take on the next day. It’s time to take your sleep more seriously.
Today, we’ll give you 4 tips to help you sleep well. There are a myriad of sleep issues plaguing our society, but keep reading and you’ll understand what you need to do to boost the amount of sleep you get each night, as well as your overall sleep quality.
1. Develop a Routine
Your body and mind are habitual. If you’re going to bed at wildly different times each night, your mind won’t know when to relax and prepare for sleep.
One of the best tips we can give is to develop a bedtime routine and try to go to sleep at the same time every night. Over time, your body will develop a sleep-wake cycle that improves sleep quality.
Performing a routine, like reading a book and brushing your teeth in the hour leading up to your bedtime, will help your brain settle down as well.
2. Get Rid of Gadgets
We’re used to being constantly surrounded by gadgets these days, which does nothing good for our sleep. The more blue light you have in your room, the more your brain will think it’s still daytime.
You don’t need these kinds of distractions when you’re trying to sleep. Keep your phone away from your bedside table and consider using a sleep mask when you shut in for the night.
3. Buy a New Mattress
If you’re using an old worn-down mattress, your body probably isn’t ever getting comfortable. Aches and pains are a major contributor to a lot of sleeping problems, so it might be time to treat yourself to a new mattress.
You can find your dream mattress online and have it delivered in a matter of days. Don’t wait any longer to get something that you can sink into and get a good night’s sleep.
4. Watch Your Intake
What you eat and drink in the hours leading up to going to bed has a drastic effect on your sleep. Caffeine may sound like an obvious one, but few people truly realize how long it stays in your system. A cup of coffee after 3 pm will keep you up if you try to sleep before 11 pm.
Eating a big meal right before bed or consuming any amount of alcohol will also negatively affect your sleep. Studies have shown that the optimal time to eat your dinner is at least 4 hours before sleep.
Sleep Well From Now On
Use these tips to sleep better. Getting 7-9 hours of quality sleep per night will make you a happier, healthier person, so stop settling for anything less and make a concerted effort to sleep well.
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Mark Thompson, a seasoned pest controller, is renowned for his expertise in keeping homes and businesses free from unwanted intruders. With a passion for environmental sustainability and a deep understanding of pest behavior, Mark has become a trusted authority in the industry.