Most people already know that diet and exercise are essential for continued good health. What many people don’t realize is that getting the required amount of sleep is just as important. It has been proven that a lack of sleep or even poor quality sleep can affect your hormones, brain function, and exercise performance. It can also raise your risk of developing diabetes, make you gain weight, cause depression, and much more.
If you’re having problems sleeping, then you could have more going on than work and other outside forces. It’s important that if the tips below don’t help you to sleep the way you should, that you seek a doctor’s advice to see if there is an underlying problem for your condition.
Change Out Your Mattress
Your bedding and your mattress can greatly affect the type of sleep you’re getting. If you have had your mattress for a lot of years, it may just not be capable of giving you the sleep you need any longer. It is said that you should buy a good quality mattress every 5 to 8 years for the best quality of sleep. If you’re waking up with aches and pains you didn’t have when you went to sleep and you’re always tired, it could easily be your mattress.
Create a Restful Environment
Cool, dark, and quiet is the best way to go if you hope to get a good night’s sleep. Exposure to light and sounds can keep you from falling and staying asleep. It’s best to have your bedroom dark, quiet, and to get rid of all electronics. In other words, make your bedroom an electronics-free zone. Learning to phase out or turn off becomes a lot easier without the temptation of tech or the EMFs they emit. Unless it’s a device to keep your airways open when you are suffering from sleep apnea then that would be an exemption. You can learn even more ways to focus and tune out through mindfulness teacher training. You can even turn this personal skill into something you teach others.
Exercise, but not Right Before Bedtime
Regular physical activity, whether it’s walking, jogging, or going to the gym, can go a long way towards helping you sleep better at night. However, you don’t want to exercise right before bed because that amps you up, releasing hormones and endorphins that will keep you from sleeping the way you need to sleep. Remember, exercise is great, but if you want to sleep well at night, don’t do it right before bed.
Set Up a Bedtime Routine
It’s important to set up a routine that you follow before bedtime. It will prompt your body to know when it’s time to start unwinding. Whether it’s reading a good book in bed with a cup of herbal tea or a relaxing bath with scented candles, a routine will help you more than you might think when it comes to getting a good night’s sleep. Meditation is also a great way to unwind before bed. It helps you physically, emotionally, and mentally as well, especially if you’re stressed.
Get on a Schedule
One of the most important things to do if you’re having problems sleeping is to get on a set schedule. Make yourself hit the hay at a certain time every night. Then set your alarm to wake up at a certain time, even on the weekends. Having a set schedule lets your body know when it’s time to sleep and when it’s time to wake up.
These are just a few of the top tips out there for getting a good night’s sleep. Remember, if your insomnia continues, it’s important to get help from your doctor as soon as possible.