It is important to have healthy sleep habits in order to get the best night of sleep possible. Activities you partake in during the day and right before bed may be the reason you’re not getting the best sleep at night.
If you are having difficulties falling asleep at night, this blog post will give you some new ways to fall asleep naturally and have a better night of sleep.
Stay Consistent
Your body’s circadian rhythm is an internal clock that cycles between the time you're awake and when you’re asleep. When you stay consistent in the times you fall asleep each night and wake up every morning, your body will adjust naturally to that schedule.
Try to stick to your schedule even on weekends. Eventually, you may not even need an alarm to wake up in the mornings. Irregular sleeping patterns can throw off the quality of your sleep.
Create the Ideal Sleep Environment
The ideal sleep environment may vary between people, but scientists have researched ways to help you ensure that you’re getting the highest quality of sleep at night.
First, it is important to notice how much light is getting into your room at night. Too much light will affect your sleep-wake cycle, reducing melatonin levels that will keep you more alert than sleepy. Darkness will release that melatonin and allow your body to relax more.
If you are noticing too much outside light leaking into your room, try blackout curtains or earplugs.
Reduce the amount of artificial light in your room from televisions or computers. Nightlights can even be affecting your sleep if they’re on all night. Very Well Health recommends putting your phone down or in a different room an hour before you go to bed. This will give your brain a break before bed and allow you to rest easier.
Second, if outside noise is disruptive to your sleep try ear plugs or a sound machine. A room that is too quiet can almost be as disruptive as one that is too loud. Sound machines can be relaxing and soothing with choices from white noise, rain falling or meditative music.
Lastly, it is worth it to invest in your mattress, pillows and sheets. Choose materials that are able to breath and fit your climate. A cooler temperature in your bedroom is crucial for a good night’s sleep. Wash your bedding regularly as well.
Your mattress is extremely important and if you are not sleeping well, you may want to evaluate how long you’ve had yours. Mattresses should be replaced about every 8 years.
Watch What You’re Eating & Drinking
Caffeine can help us get through the day when we’re busy and low on energy. However, studies show that caffeine can stay elevated in your body for up to 6-8 hours so it is important to cut off any consumption of caffeine at least 6 hours before bed.
According to Health Line, if you are struggling with sleep you should avoid alcohol. Alcohol before bed can cause or increase symptoms of sleep apnea, snoring and disrupted sleep patterns.
You should never go to bed hungry, but you also shouldn’t be eating right before bed. Try to stick with a small snack before bed if you’re hungry. Going to bed on a full stomach can affect the release of HGH and melatonin. Similarly, going to bed hungry can release other hormones.
Here are some foods that are known to improve sleep quality:
- Almonds
- Turkey
- Chamomile Tea
- Kiwi
- White Rice
Exercise Regularly
Exercising regularly will improve your sleeping patterns and quality over time. It has the ability to shorten the amount of time you take to fall asleep and reduce the number of times you wake up at night.
Try to avoid working out late at night because it can raise the levels of cortisol your body is producing which will make sleeping more difficult.
Studies show that even just 30 minutes of aerobic exercise can increase the quality of your sleep. The results can be seen the same night you begin, so you don’t have to worry about waiting weeks or months to notice a difference.
Research has even seen this to help those with insomnia fall asleep faster, reduce wakefulness in the night and lower anxiety.
Following these steps should help you fall asleep faster and improve the quality of your sleep. At Wholesale Mattress Center we are committed to making sure that all our customers are getting the best night’s sleep on their perfect mattress. If you are looking for a new mattress please don't hesitate to call us at 334-821-0558 or browse our website.
