Top 5 Tips For Better Sleep. Hint:Mattress Not The Only Factor
Everyone should know what is better sleep: we will spend one-third of your life asleep. So, if the average lifespan is 85 years old, that means that you will be asleep for roughly 28.3 years accumulated. With this figures, it’s no wonder why sleep is the single most significant factor contributing to your long life; even more important than exercise and diet.
While you are sleeping, your body is starting to fighting off infections, resting your cardiovascular system, processing information and recover your body balance. Lack of sleep may cause heart problems, lowered productivity, mind concentration issues, car accidents and so on. Your mattress, not the only element when it comes to a better sleep; if you’re having insomnia then there may be something else you can change.
Beds: Get the Right Mattress
Your mattress should be an extension of your body. It should contour and well support, not cause any pain and restlessness. Mattresses generally last for up to ten years, over that, the mattress will basically start disintegrating. When choosing a mattress, you should be ensured to test your mattress for comfort and test more than one.
Pricing should not be the overriding reason for your choice. The right mattress should be as a health investment. You should also factor in your lifestyle and body weight. Bigger people and bigger families need bigger beds; suggest go for the king size mattress. Back pain and body aches should also be a signal that you are not sleeping on the right mattress. There are many options for innerspring mattress: pocket coils, air mattress, memory foam mattresses, etc. Choose the right mattress that suits you best because you will be in it a lot!
Bedrooms: Set the Mood
Bedrooms should be the perfect places for rest and relaxation. The colors on the walls should relax you; your lighting warm and soft. Keep your room at a steady, comfortable temperature so you are not jumping into bed ashake, or sweating because you’re too hot.
Try heated blankets or conversely, fans to control the temperature as well. conciliatory pictures and a music may help set the stage for a deep sleep as well.
Diet: Eat to Sleep
Adjust your food and drink habits so they are not interfering with your sleep habits. Eating heavy meals, excessive tobacco, workouts, alcohol, and caffeine intake can all contribute to a poor sleep.
Before hitting the hay, recommended intake a light snack and moderate activity can help tire you out. Save the heavy stuff for the morning or early afternoon, and avoid caffeine drink after 2 PM.
Routine: Pencil It In
Adults need bedtime routines as children too. Try to route go to sleep and wake up at the same time every night; even during weekend hours. If you feel like you less sleep, don’t be afraid to take a nap, but don’t necessarily make a habit out of it. Try a warm water bath, soft and warm light or decaffeinated tea before bed every night so your body learns to respond to these sleep cues.
Also, make sure you get good night’s sleep every night. To achieve the optimal outcome, adults need 7-8 hours of sleep per night, although sleep needs do vary depending on the individual. Your body is an efficient machine and if you have had enough sleep you will wake up naturally without an alarm clock. If you feel groggy in the morning, this may be a signal that you need an earlier bedtime.
Relaxation: Just Breathe.
Having a busy or stressful (or both) day can definitely influence your sleeping habits. It is almost impossible for some people to paralysis themselves into a rested and relaxed enough state so they can fall asleep.
Before you going to sleep at night, take some time to relax and unwind. Try deep breathing or reading a good book. Close your eyes and picture a peaceful place. And above all, don’t worry about NOT sleeping. If you are having insomnia, know that is can be a cure – don’t feel extra stress on your body by worrying incessantly about it.
Some Helpful Tips and Sleepy Tricks:
1.Get to know your body’s sleep position. For example, if you are a side sleeper, shop around for the best mattress for side sleepers.
2. Give yourself enough room. Don’t roll up in a ball just to be polite – carve out your niche and stay there.
3.Drown out anxiety. If your spouse snores help him or her to cure when they sleep; if you live in a noisy area of town, use a fan for white noise at night.
4.Know when to consult a Sleep Expert. Sleep illness like sleep apnea or sleep disorder are not easily cured with a mattress or cup of tea and should be taken seriously. Get consult a doctor if you have tried out all other options and are still not getting the rest you need.