Do you envy a baby's ability to sleep soundly anytime and anyplace? Being a grown-up doesn't mean you have to sacrifice quality sleep.
We've put together a list of expert tips to help you sleep like a baby every night. Sweet dreams!
Invest in a Good Mattress
How long have you been sleeping on the same mattress? A high-quality mattress is a necessity, not a luxury. While the average lifespan is eight to 10 years, there are clear signs that it's time to replace your mattress no matter how old it is.
Follow a Consistent Sleep Schedule
Bedtimes aren't just for kids. Our bodies are controlled by an internal clock that goes out of sync when sleep patterns are disturbed. Wide swings in your sleep schedule can lead to a number of physical and mental ailments.
Yes, it's true. For many of us, a good catnap is one of life's small pleasures. Unfortunately, daytime napping is another practice that can disrupt your internal clock and prevent you from sleeping at night.
Get Regular Exercise
If you need another reason to be physically active, studies show that regular exercise improves sleep quality and helps prevent related disorders such as sleep apnea and restless leg syndrome. Our Springs 24-hour fitness centers are the perfect way to conveniently work exercise into your schedule.
Watch Your Eating and Drinking Habits
- Did you know that caffeine can have residual effects more than five hours after it's consumed? Limit coffee and other caffeine-rich beverages.
- Heavy meals eaten late at night are hard to digest and may cause heartburn.
- Cut back on sugar and refined carbs, such as pasta and white bread, that cause blood sugar spikes and keep you wide awake.
- Drinking too many liquids late in the evening can have you running back and forth to the bathroom all night.
When you design your bedroom for the primary purpose of sleeping, your mind will make the association.
- Use the most comfortable linens you can afford.
- Maintain the thermostat around 65°F, which is the optimum temperature for sleeping.
- If you're sensitive to noise, try earplugs or a white noise machine.
- Avoid work, reading, watching TV and other activities that will keep you mentally stimulated.
- Aromatherapy is a popular method to relieve stress. Try lavender, jasmine or another scent that specifically improves quality of sleep.
Even the soundest of sleepers will occasionally catch the insomnia bug. When that happens, try these tips:
- Don't stress about being awake. It's just the start of a vicious circle of thoughts that will keep you from falling back asleep.
- Get out of bed and read or do another quiet activity. Keep lights low to avoid over-stimulating your system.
- If worries tend to wake you in the middle of the night, have a notepad handy and write it down so you can let it go until morning.
Share your best sleep tips in the comments!