Getting a good night’s sleep is extremely important to your overall health, and there are a number of tips that you can follow to stop tossing and turning as well as constantly waking up in the middle of the night. Many people have problems with getting an adequate amount of sleep each night, and it’s a serious issue that needs to be addressed. These tips will help you to get off to dreamland without any issues.
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1. Eat Healthier
The foods that you eat on a regular basis have a huge impact on how soundly you sleep as well as how easy it is for you to get to sleep initially. Eating certain foods that cause digestive issues can make it challenging to get to sleep. Spicy foods can make drifting off into a deep sleep particularly difficult. You will need to know which foods to avoid according to how they make you feel later on. It’s a good idea to not eat any foods that may cause you discomfort within a 4 or 5-hour period before going to bed. Do not eat before going to bed nor take too much fluid such as water before you sleep. It is also advised that you don’t drink alcohol or intake caffeine in any form 4-5 hours before bedtime.
2. Invest in a New Mattress
You always get better sleep in a hotel, ever wondered why? It’s a peaceful environment and that soft bed mattress that relaxes your body muscles. A good, soft mattress has the ability to not only give you sound sleep but also reduce back pain, shoulder pain and back stiffness.
This 10-in mattress Olee spring mattress is a luxury in affordable price. It is made up of 5 layers and high-density foam that give good elastic support. It also features Dura-Cool I-Gel that reduces heat which is especially beneficial in summers.
It’s also a good idea for you to think about getting a new mattress. This can be a complete game changer when it comes to getting better quality sleep. If your mattress is at least 8-10 years old, you should really think about replacing it soon. Take the time to read the best reviews for certain mattresses so that you can choose the right one for your bed. A new mattress could make a world of difference for your sleep. There are all different kinds of mattresses that you can buy, but it’s important to review your options before making a decision.
3. The right pillow
Just like a good mattress, using the right pillow is also very important to have a peaceful night sleep. Choose a pillow that keeps your head and neck aligned. Whenever you buy a new pillow, it will take a week’s time for it to suit your body. Choosing the right pillow for you also depends on the position you sleep. There are different kinds of pillows that suit different sleeping positions, giving your body and muscles comfort.
Made with 550 Fill Power down and 100% dual-layered premium cotton fabric, this Sleep Factory Down and Feather pillow is exclusively designed to give your neck and head comfort and support. It is available in three different sizes and durable enough to be washed in the machine. As the manufacturer claims, the users say it guarantees sound sleep within 7 nights of use.
4. Reduce Your Stress Level
Stress is probably the most common reason that people have difficulty getting to sleep at night. There are lots of different ways to reduce your stress level on a daily basis, including exercise, meditation and even breathing exercises. The less stressed you are, the easier you will be able to get to sleep on a consistent basis. Try practising clearing your mind and meditating while lying in bed. You can also take help from self-reading books and practice daily.
This book is your gateway to deep and sound sleep. Written by Tzivia Gover who is an expert in mindfulness and dream work, this book guides you with practical lifestyle advice, simple yoga poses, 10-minute meditations, and easy breathing exercises. It also has visualization and journaling activities that will track your sleep routine and help you schedule your sleeping and waking timings, making you much more productive throughout the day.
5. Make a sleeping environment
Your mind and body will not agree to sleep until you have given both the bedtime environment. Reduce your screen time while you are preparing to sleep. This is especially for the blue lights that are emitted from cell phones and computers. Minimize the use of electronic gadgets such as television, phone or laptop. Dim the room lights, blackout the curtains and use eye masks when required.
To give yourself a comfortable and soft feel, you can use silk made eye mask such as Zimasilk mask. It is soft in texture, breathable and very gentle to your eyes. Using this eye mask daily also reduces stress and relaxes the muscles. Generic to all sizes, it has an adjustable headband and the mask comes in various different colors.
6. Follow a Strict Sleep Schedule
Perhaps the best thing that you can do to improve your ability to get to sleep faster and without interruption is to follow a strict sleep schedule. Those who are always going to bed at different times typically have a very hard time getting to sleep. Once you get into the habit of doing this, you should have an easier time sleeping soundly through the night without any issues.
If you want to be well-rested with plenty of energy to face the next day, you will need to get a good night’s sleep. There are many different ways to improve your chances of doing this, and the more information you get, the better your results will be.