Don’t let a bad night ruin your entire day. Use these sleep tips to help get the perfect night’s sleep!
If you suffer from lack of sleep disorder, you are not alone. It is estimated by the Center of Disease Control and Prevention that 50-70 million American adults suffer from some sleep or wakefulness disorder. Most notable of these disorders is sleep apnea. While the best way to help sleep disorders is to visit your primary care physicians, there are some things we can help you with when it comes to sleeping better. Check out some of our tips for a better night’s sleep!
Keeping a Schedule
The best way to achieve the perfect night’s sleep is to find your body’s natural sleep-wake cycle known as your circadian rhythm. Finding this rhythm is one of the best strategies for achieving a good sleep. By sticking to a sleep schedule, you will be able to sleep longer and wake up feeling refreshed and ready to take on the world. Make yourself a sleep schedule. Set a regular bedtime. Go to bed at the same time every night and choose a time when you normally feel tired. Don’t break routines on weekends and if you need to adjust it, do it in small amounts every day until it is completely adjusted. Wake up every day at the same time. Breaking these routines can throw you off balance. To keep yourself on schedule avoid naps and fight drowsiness by doing something stimulating like calling a friend or washing dishes.
Increasing Melatonin
Melatonin is a naturally occurring hormone in your body that is controlled by light exposure. It helps to regulate your sleep-wake cycle. Your brain secretes more melatonin in the evening when it is dark to make you sleepy and less during the day to keep you awake and alert. But when aspects of modern life disrupt your body’s production of this hormone, your sleep-wake cycle can become mixed up. To help regulate your sleep schedule with melatonin you need to increase your light exposure during the day. Take off your sunglasses in the morning to let the light shine on your face, spend more time outside during the daylight hours, and open window coverings to light natural light in. The next step is to boost melatonin at night by turning off electronics, not reading from a backlit device, changing to a lower wat lightbulb, darkening to room before bed, and not turning on overhead lights. If you wake up at night to use the bathroom, use a small nightlight or flashlight to go to the bathroom instead over the overhead light. This will help you easily fall back asleep.
Avoiding stress, anxiety, or excitement before bed is extremely important when trying to get a good night’s sleep. Avoid television shows, books, or money issues that are all stressors and should be put off until tomorrow. If you feel anxious, try some relaxation techniques like deep breathing, yoga, progressive muscle relaxation, or visualizations. These tips will help you achieve the best night’s sleep possible!
Shop All American Mattress
One of the simplest ways to turn sleep into a treasure and not a chore is to find a mattress that makes you seriously comfortable. This will not only get you excited about sleep, but it will make it easier to have a restful night. Don’t hesitate to get in touch with your local mattress and furniture experts at All American Mattress. Stop by or contact All American Mattress at 410-451-9006 today! We have all of the brand names you know and trust at affordable prices. With the areas only commission-free sales staff, All American Mattress’ staff will help you pick out the right bed for your comfort and your budget.
Tags: Sleep better, Sleep Tips, Tips