Better Sleep Tips That Really Work and We Should All Use
Nearly all of us could use better sleep at night. The majority of American adults are sleep deprived on the average day. If your sleep struggles aren’t caused by an underlying medical problem, correcting them may be in your hands. Often, a few simple and enjoyable changes can make all the difference.
Sleep hygiene practices can be vital to your ability to regularly enjoy a better sleep every night. This can improve both your physical and mental health.
Top Simple Changes for Better Sleep
Get a New Mattress
If your mattress is old or if it wasn’t a good one to begin with, then its sabotaging your efforts for a better sleep. The National Sleep Foundation says a good quality mattress will typically have a lifespan of around 9 or 10 years. Is yours due for a change? If so, find one that provides both support and comfort.
Get Regular Exercise
Regular exercise provides your body with a full spectrum of benefits. These easily include better sleep. It also involves improved muscle tone, decreased cardiovascular disease risk and better control over your weight. All you need is 20 to 30 minutes of moderate to high intensity exercise per day. This can be very easy to get, even if you live a busy lifestyle. Even two 10-minute sessions can do the trick.
Limit Your Alcohol Intake
Many people mistakenly think that alcohol can help them to get a better sleep. After all, it makes them feel tired when they drink it. However, while it may make you fall asleep more quickly, it is also disruptive to sleep patterns. Too much alcohol (even wine!) at night can increase your chances of waking during the night. It also worsens snoring and sleep apnea.
Keep a Regular Sleeping and Waking Schedule
The human body loves to sleep and wake on a schedule. That said, our lifestyles rarely cater to that. We need to get up early to get things done before the day gets going. We stay up late to catch the end of that show we’re binging. Unfortunately, those habits make it harder for our bodies to know when to sleep and for how long to stay that way.
By setting a solid bedtime and setting an alarm to get up at the same time every morning – even on weekends – you can set your body’s clock. It can take a little while to get going, but with persistence, you’ll be surprised at how effective it is.