7 Quick Tips For Better Sleep
Sleep is a fundamental part of your health and well-being. Poor-quality sleep can negatively effect your medicine, education, social life and driving. If this has you rethinking your sleep habits, keep reading to learn how to get a better night's sleep. Just looking for quick tips on getting better sleep? We’ve got you!
1. Set a regular sleep schedule
Our bodies naturally love routine. Sticking to a regular bedtime helps your body maintain a consistent sleep-wake cycle. If you find yourself lying in bed still awake after 30 minutes, try adding a relaxing activity to your nightly routine like reading a book or listening to a mediation app to help you mentally relax.
2. Exercise daily
Regular, daily exercise can help you get better sleep at night. That doesn't mean you have to burn 1,000 extra calories every day. Any physical activity helps, even a brisk 15-minute walk. Just make sure you give your body a couple hours for the endorphines to wear off before you tuck in for the night.
3. Sleep in a cool room
Waking up sweaty in the middle of the night is a bummer. Sound familiar? Start by turning your thermostat down a few degrees. The National Sleep Foundation recommends bedroom temperature between 60 and 67 degrees. Moving air can also help. If you don't have a ceiling fan, consider investing in a bedside tower fan.
4. Avoid alcohol and large meals before bed
We're all for happy hour! As long as it's at least two hours before bedtime. The same goes for large meals. Give your digestive system time to do its thing before hopping into bed. Find out what time range works best for your body to get a better night's sleep.
5. Invest in a high-quality, supportive mattress
It's no surprise that the right mattress can help you sleep better. Tossing and turning, back pains and stiffness are signs that your mattress needs replaced. In fact, most people need a new mattress every 5-10 years. Your mattress is the most-used furniture item in your house, after all! Need a new mattress but not sure where to start? Keep scrolling to watch our Mattress Buying Guide video!
6. Avoid screen time before bed
Light from digital screens can negatively impact your natural circadian rhythm. Avoid light-emitting screens for at least 30 minutes before you sleep. Instead, try journaling or grabbing an e-reader that uses e-ink instead of a backlight.
7. Track your sleep in a sleep diary
Still struggling to fall asleep at night? Start tracking your sleep quality each night! You may see patterns start to emerge that reveal the culprit of your nighttime tossing and turning. Check out this free sleep diary from the National Sleep Foundation to get started!
How To Improve Common Sleep Problems
"How do I stop snoring?"
According to the National Sleep Foundation, elevating your upper body can help with snoring. An effortless way to do with is with adjustable beds! With the push of a button, your entire upper body is elevated to help with snoring. But be careful, raising only your head can be ineffective.
"Why is my mattress so hot?"
Memory foam mattresses are notorious for holding heat throughout the night, which causes you to wake up sweating. But don't worry! Innovative technology from Tempur-Pedic helps your mattress stay cool all night long. These mattresses have cool-to-the-touch covers, PureCool+ top layer innovation, and ventilated foams to improve sleep quality.
"Why does my lower back hurt when I wake up?"
Chances are if you're a "stomach sleeper," you've asked yourself this question before. According to the Mayo Clinic, sleeping on your stomach is the worst position to sleep in. This is because it puts stress on the spine and disrupts circulation. But if your set on your stomach, sleeping on a firm mattress and propping up your pelvis with a thin pillow can help alleviate and align your spine.
"Why do I keep waking up at night?"
If you share your mattress with a partner, your mattress might be the problem. When your partner moves throughout the night, motion transfer causes your side of the bed to move and wakes you up. Choosing a memory foam or pocketed coil mattress can help reduce motion transfer and help you sleep through the night.
How to Choose a Mattress Buying Guide
Are you tired of your old, worn out mattress and ready to upgrade? A new mattress means being more comfortable at night, getting better sleep and having more energy. But shopping for a new mattress can be overwhelming. Learning about the different styles and comfort levels of mattresses can help you shop with confidence!
When shopping for a new mattress, have a budget in mind, but also consider that you will be sleeping on this mattress for up to 8 to 10 years of lasting comfort. While testing the mattresses, simulate your own sleeping positions and move around while on the mattress. If you sleep next to a partner, be sure to test out the mattresses together. Testing out mattresses is an important step towards making the right purchase.
More Resources For Better Sleep
The average person spends one-third of their lives sleeping. So naturally, people are looking for answers on how to get better sleep. Homemakers is here to help! We have multiple resources to help you improve sleep quality for you and your loved ones. Looking for additional information? Our mattress specialists are available at our Urbandale location to personally answer any sleep or mattress questions you have.