Check out the four secrets to achieving a quality sleep!
Many people struggle with achieving quality sleep on their own and are unaware how to improve their sleep cycle. In fact, the CDC declared sleep deprivation a public health epidemic in 2011, when as many as 70 million Americans suffered from chronic sleep problems. If you struggle with sleep problems and need tips on how to get more quality sleep, we’ve put together a few of the top secrets to improve your sleep cycle.
Morning Sun
The key to a healthy sleep schedule is to get in tune with your circadian rhythm. Your behavior should align with your body’s circadian clock, which is basically a built-in timer. For example, sunlight in the morning sends a strong signal to your circadian clock that it’s a new day, and it resets itself at that point. This is why it’s important to not lay in the dark when you wake up- instead, open your blinds to soak in the sunlight. If possible, try to take a short walk outside whenever possible, even if it’s just to the mailbox or with your dog around the block.
Eat On A 12-hour Cycle
While most of us eat whenever we feel hungry, it’s important to be conscious of the time’s your eating at- specifically in the morning and at night. Our bodies are designed to take in calories for twelve hours then fast for twelve hours, so midnight snacking is disrupting this natural order. Eating after this twelve-hour cycle can lead to worse quality sleep, as well as weight gain and metabolic disorders.
No Intense Exercise Before Bed
While practicing some stretches or relaxing yoga poses is fine, you shouldn’t be completing your intense workout of the day within three hours of your bedtime. Your core body temperature falls when you get ready for sleep, but a strenuous workout will raise your body temperature instead. This can throw off your circadian clock, leading to a restless night with little sleep.
Short Naps
Napping can be a great thing that makes you feel more awake and alert, but it can also backfire and make you feel even more tired and groggy than before. The best way to ensure that you wake up feeling recharged rather than drained is to nap for only 20-30 minutes in the early afternoon. If you sleep any later or longer, your nighttime sleep schedule will be ruined.
Sleep Better With All American Mattress
At All American Mattress, we have the expertise and great prices to help you choose the perfect pillows and foam mattress for your bedroom. We have mattresses and bed frames available made from a variety of materials to suit your needs, whatever they are. Stop by our showroom, visit us online, or give us a call at (410) 451-9006 to see how we can get your toddler sleeping through the night. We offer brand names at affordable prices, and we will always work hard to keep your whole family comfortable. For more mattress shopping tips, be sure to follow us on Facebook, Twitter, Pinterest, and Google+.