If you have been having trouble falling asleep, your sleep hygiene habits may be to blame. Waking up in the middle of the night and struggling to stay awake during the day can be indicative of poor bedtime habits. Many factors can influence your ability to get a good night’s rest, and the habits and practices that impact sleep are known as sleep hygiene. Here are four tips to improve your sleep hygiene and make your nights more restful.
1. Exercise and Eat Well
Working out, specifically by engaging in aerobic activity, has been shown to improve sleep. While you should avoid strenuous activity near bedtime, going for regular walks, running, rowing, or doing any other aerobic exercise regularly can help you fall asleep, stay asleep, and be more rested. Another way to sleep better is to follow a healthy diet and avoid eating too soon before bedtime. Eating foods that can give you indigestion can make it harder to fall asleep and stay asleep, and some foods like dairy products can actually impact your dreams. Avoid caffeine and dairy just before sleeping, and try to limit your food consumption leading up to bedtime.
2. Keep Technology Out of Bed
Cellphones, laptops, and tablets are everywhere. In this day and age, we are always surrounded by screens. Improve the quality of your sleep hygiene by keeping electronics turned off when you are trying to sleep. Although some people are accustomed to sleeping with their television on, having bright screens playing stimulating content while you are trying to sleep can make falling asleep difficult and can decrease the quality of your sleep.
3. Invest in a Quality Mattress
One of the most significant investments you can make in the quality of your sleep is buying a high-quality mattress that suits your sleeping style and support needs. The mattress experts at Sleepwell Mattress have a wide variety of mattress styles, materials, and levels of support to give you and your partner the best night’s sleep possible.
4. Establish a Sleep Hygiene Routine
Keeping your bedtime habits consistent is one of the best ways to ensure that you get a good night’s sleep. Use the tips in this post to establish a bedtime routine and stick to it. Drink decaffeinated tea, do some stretching, take a warm shower, read a relaxing book. Try to build your routine so that it is realistic for your lifestyle, and do not try to pack in too many activities before bed. By sticking to a bedtime routine and falling asleep around the same time each night, you are helping your body get used to a set rhythm. That way, by the time bedtime rolls around, your body knows that it is time to sleep and rest. This can lead to less difficulty falling asleep and a better night’s rest.
Sleepwell Is the Key to A Good Night’s Rest
With over 85 years in business, Sleepwell has been supplying consumers and retailers with the highest quality mattresses and bedding products in the industry. Sleepwell is a family-owned company that knows the true value of a good night’s rest and what it takes to achieve it. Our experts know how to match every customer with the right products. We service Maryland, Delaware, Washington, D.C., New Jersey, Pennsylvania, Virginia, North Carolina, and Tennessee. You can reach us at 301‐322‐1000. Also, be sure to follow Sleepwell on Facebook, LinkedIn, and Twitter!