Did you know that half of the population in the United States are suffering from insomnia? According to the American Academy of Sleep Medicine, 4.1 percent of American adults had taken a sleeping pill for the past month. If you think you’re one of them, it’s about time to read through this article to get helpful tips on how to get better sleep at night.
Improve Sleep Comfort by Replacing Your Old Mattress
The quality of sleep is greatly influenced by the quality of the mattress you sleep on. Comfort in sleeping is a subjective factor that significantly impacts a person’s mood for rest and sleep. If you experience pain or discomfort during sleep brought about by a too firm or too soft mattress, it is unlikely that you’ll fall asleep easily. That’s why replacing an old mattress is crucial to obtaining a good night’s sleep.
Here are some tips and considerations when choosing a high-quality mattress:
- Consider Your Weight: For obese or overweight people, they’ll likely benefit from choosing a new mattress that offers extra support. Sturdier mattresses are available to avoid easy wear and tear, which are highly recommended for heavier weight. Lighter or thinner people feel more comfortable with memory or latex foam mattresses.
- Consider Your Height: Choose a mattress with a standard foundation because a high bed can be unsafe and uncomfortable. If the mattress is very thick, you can pick a low-profile foundation (four to six inches) to limit the height of the bed.
- Consider the Surfaces: For people who are suffering from fibromyalgia, they’ll likely benefit from a soft mattress to relieve pressure points on sensitive areas when sleeping, which causes sleep problems.
- Determine the Warranty Coverage: Generally, the warranty coverage of mattresses include factory defects instead of discomfort when sleeping. That’s why it’s important to determine the best mattress firmness level from the start and the things that the warranty covers.
It’s a good idea to renovate your sleeping area to promote better sleep at night. Installing dimmers is a good idea to help transition from bright light to dim light to set your mood ready for sleep. Avoid junk or blue light at least an hour before sleeping. Blue light is usually emitted by smartphones, tablets, and laptop screens.
The melatonin production gets disrupted with the presence of blue light. Melatonin is an important hormone that regulates sleep. Low levels of melatonin may hamper a good’s night sleep. So how do you protect yourself from being exposed to too much light?
Here are some suggestions:
- Use blackout curtains to eliminate unwanted light sources from the outdoors.
- Wearing a pair of blue light blocking glasses is recommended if you still need to use your gadget at bedtime.
- Unplug all unnecessary electronics or appliances in your bedroom.
- Turn off electronic devices at least an hour before bed.
Watch Your Diet
There are foods that may affect your body’s response to sleep. However, there are also foods and beverages you must avoid because they’ll leave you awake, such as coffee, soda, and chocolates, and other types of stimulants.
Here are some examples of foods that help promote sleep:
- Figs: It is rich in potassium, calcium, iron, and magnesium, which help with proper muscle contraction and blood flow, which are important factors for falling asleep.
- Watermelon: It hydrates the body before bed and may help reduce post-dinner hunger pains.
- Sweet Potato Toast: Sweet potatoes are rich sources of calcium, magnesium, potassium to help an individual relax and sleep better.
- Pistachios: It is packed with vitamin B6, protein, and magnesium, contributing to better sleep. However, you should only limit your consumption up to an ounce of pistachios.
- Prunes: Dried plums are rich in calcium, magnesium, and vitamin B6, too, which help produce melatonin.
Get Some Exercise
Studies show that getting some exercise before bedtime can help you get better sleep. A moderate aerobic activity (2.5 hours) a week can help you sleep at night. Do some stretching or cardio exercises an hour before bedtime can help promote proper blood circulation, decrease cortisol, and increase serotonin production. In that way, one can benefit from improved mood and reduced pain perception, most especially those people suffering from back pains and arthritis.
Reduce Noise Pollution
It’s really hard to sleep if you hear noises, like from outside traffic, most especially if you live in a city. But you can tackle such noises by listening to neutral sounds, such as rain falling or water stream. You can download apps and store them in an external drive played by a portable USB speaker to help set your mood for sleep.
There are many things you can do to help you get to sleep better and faster at night. With proper diet, exercise, and lifestyle changes, you can achieve a good night’s sleep every time. Renovating your bedroom to make it more appealing for sleep, reducing noise, and reducing blue light sources can also help you achieve this goal.
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