Getting an adequate night’s sleep is fundamental for refreshing and recharging your body to make it through the day. It’s not just about how much time you sleep though, many people set aside several hours for sleep each night but still have problems falling asleep, staying asleep or feeling refreshed in the morning. In fact, the American Sleep Foundation estimates that two out of every three people have issues getting sleep that refreshes and renews them for the day ahead. There are several things to try to improve your sleep. While no two sleepers are alike, it is important to try different suggestions until you find one that suits you.
#1. Maintain a Regular Sleep Schedule
If you find yourself struggling to get a good night’s sleep, one thing to try is making sure you have a predictable sleep schedule. Your body falls into a natural rhythm so even more important than getting the same amount of sleep each night is falling asleep at roughly the same time each night. On weekends, try not to disrupt the schedule if you can so your body acclimates to the new routine.
#2. Try an Adjustable Mattress
If back pain is keeping you up at night, an adjustable mattress may be just the thing you need to get a better night’s sleep. Because the spine is S-shaped, for many people, traditional flat mattresses become uncomfortable as certain areas on the spine receive more stress than others. Adjustable mattresses allow you to choose which body parts to support such as your upper back or feet. Bed comfort is important to falling asleep. Looking at options for king size adjustable beds may be just the thing you need to wake up feeling refreshed in the morning.
#3. Monitor Diet and Exercise
Diet and exercise are important for overall health as well as getting a good night’s sleep. Try and cut back on the amount of caffeine you consume during the day. Caffeine has been known to cause sleep issues even 10 to 12 hours after it is consumed. Also, watch how much liquid you are drinking each evening. Drinking a lot results in bathroom breaks during the night and this can make it harder to fall back asleep for a second time.
#4. Take Short Naps Throughout the Day
To remain well-rested throughout the day, the National Sleep Foundation recommends taking short naps, no longer than 10 to 20 minutes. The best time for a nap is in the early afternoon. For some people with insomnia, naps throughout the day can aggravate the condition so listen to your body. Naps help some people, but not everyone.
#5. Keep Anxiety In Check
There is nothing worse for sleep than stressing that you aren’t sleeping, or staring at the clock and watching the minutes tick by knowing you will be exhausted in the morning. Try relaxation techniques like deep breathing, and don’t worry if you are not sleeping. Remember that your body can still recharge if you make relaxation your goal.
Waking up on the right side of the bed can positively impact your entire day. If you aren’t getting an adequate night’s sleep, keep making changes until you find something that works for you.