Do you toss and turn every night? There are a lot of factors that interfere with a good nights sleep. It could be pressure from work and family to relationship issues and illness. We can’t always control the factors that ruin our sleep but adopting habits that encourage a good nights rest is a great place to start.
Try sticking to a sleep schedule. Going to bed and waking up at the same times even on weekends and holidays help your body’s sleep-wake cycle. If you don’t fall asleep within about 15 minutes get up and do something relaxing and go back to bed when you are tired.
Watch what you eat and drink. Don’t go to bed hungry or stuffed. Your discomfort could keep you up. Reduce the amount you drink before going to sleep to decrease middle of the night bathroom runs.
Creating a bedtime ritual is an easy way to tell your body when its time to wind down. You could read a book, listen to calming music, take a bath. Doing relaxing activities before bed create an easier transition to becoming drowsy.
Create your room ideal for sleeping. Make your room cool, dark and quiet. Try using room darkening shades, a fan, earplugs or other items that can create your ideal sleep environment. Your mattress and sheets can contribute to a better sleep. Using fibers such as polyester can overheat your body at night and make you feel uncomfortable. Natural fibers like cotton and pure wool wicks your body’s moisture causing you to stay a little cooler so you can sleep better through the night. Don’t forget coverings such as blankets and even your pajamas which should also be made from natural fibers to help contribute to better sleep.
Limiting daytime naps will help you get a good nights sleep especially if your struggle with insomnia or poor sleep quality. If you choose to nap, limit yourself to about 10-30 minutes during the mid-afternoon.
Include physical activity in your daily routine. Regular physical activity promotes better sleep, helping you fall asleep faster and to enjoy a deeper sleep. Make sure to exercise earlier in the day. If your exercise before bed you may be too energized to sleep.
When you have many things to do and think about – your sleep suffers. Consider healthy ways to handle stress. Start by getting organized, delegating tasks and setting priorities. Take a break when you need one. Before bed, quickly write down what’s on your mind and save it for tomorrow.
Hopefully with these tips you are able to receive the best sleep you deserve and wake up a little less crabby. If you have trouble sleeping often, contact your physician. Finding and treating an underlying cause may also contribute to a better sleep for you.
Jamar Diggs is a PR Communications and Social Media team member for Norfolk, VA based business Organic Comfort Zone, manufacturers of CozyPure organic bedding and mattress. For more information visit organiccomfortzone.com or cozypure.com or call 757.480.8500.