Restful sleep can enhance your life. In addition to giving you more energy, getting the sleep your body needs offers a variety of major benefits. For example, a good night’s sleep can improve your mental function, relieve stress, help you stay in shape, and much more. However, it isn’t always easy to get enough high-quality sleep.
One thing that can make it hard to get the sleep you need is the challenge of creating a good sleep routine. When you have a healthy, consistent sleep routine, it makes it far easier to get to bed on time and fall asleep quickly each night. So, if you’re struggling with your sleep habits, it’s worth putting in the time and effort to develop a healthy sleep routine that fits your unique lifestyle and schedule. Let’s take a look at some helpful tips for creating your perfect sleep routine.
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Make Sure You Have the Right Mattress
If you don’t have the right mattress, it will be nearly impossible for you to consistently get the refreshing sleep you need. The best mattresses are not only comfortable but also promote deep, restful sleep and offer certain health benefits.
Make sure you select a mattress that provides you with plenty of space. It’s going to be tough to get a good night’s sleep if you can’t easily move around and adjust your position as needed. If you share a bed with a partner, it may be wise to go with a king-size mattress that will offer both of you plenty of space.
It’s also important to choose a mattress that’s comfortable. When you’re shopping for a mattress, experts recommend that you lie in a sleeping position for at least 15 minutes before making your choice. This will give you a good idea of whether a specific mattress is the right fit for you.
Keep a Consistent Bedtime
It’s easiest for your mind and body to get the rest they need if you maintain a fairly consistent bedtime. Your brain will naturally start to wind down a few hours before you go to sleep. So, if you go to bed around the same time every night, it will essentially train your brain to become tired at that time. This will help you fall asleep more quickly, and it should help minimize the amount of time you spend lying awake with your mind racing.
If you keep a consistent bedtime, it will also make you more likely to go to bed on schedule. For example, if your bedtime is all over the place, you may not think much of staying up a couple of hours later than you should. However, if you’re already accustomed to going to bed at the same time each night, it will feel much more natural to stick to your routine. This will help ensure that you’re always getting enough sleep.
Consider an Adjustable Bed
Purchasing an adjustable bed is another way to improve your sleep patterns. High-quality adjustable beds allow you to adjust the position of your bed, in ways such as inclining the upper body or raising the lower body, whenever you want by using a remote control. This can be beneficial in several ways.
If you struggle with snoring, adjusting your bed to raise your upper body may ease your breathing. This should help you get better quality sleep. Being able to adjust your bed can also reduce acid reflux, improve your circulation, and reduce back pain.
Avoid Frequent Naps
It can certainly be tempting to take regular naps throughout the day. However, doing so frequently may impact your nighttime sleep routine negatively. While a long nap in the afternoon may temporarily help you feel refreshed, it may come back to bite you at bedtime. If you’ve already slept for a couple of hours earlier in the day, you’ll be less likely to be tired at your normal bedtime. As a result, you may not be able to fall asleep on time, which may throw off your sleep routine. If you really need to take a nap, that’s OK, but it’s best to keep it under an hour. This way, the daytime sleep you get won’t be nearly as likely to keep you up later in the evening.
Put Away Your Phone and Other Electronics
In this day and age, many of us use our phones and other electronic devices frequently. If you’re used to always having these electronics, you might find yourself regularly using them right before bed. Although this is understandable, it can be detrimental to your sleep.
You may not realize it’s happening, but looking at your phone screen or other electronic devices can make it harder for you to fall asleep. These devices emit blue light, which can trick your brain into thinking it’s daytime. This will cause your brain to suppress its production of melatonin, a hormone that’s instrumental in falling asleep.
To optimize your sleep routine, it’s best to put away all electronics as soon as you begin your bedtime routine. Also try to minimize your use of these devices throughout the evening. This will make it easier for your mind to gradually power down for the night.
Watch What You Eat and Drink
It’s important to always be mindful of what you’re eating and drinking before bed. It’s unhealthy to eat or drink anything heavy right before you go to sleep, but you also don’t want to go to bed hungry. If you’re starving, the discomfort may prevent you from falling asleep. You need to find a healthy middle ground.
Avoid caffeine and heavy snacks or meals within a few hours before bedtime. However, it’s generally fine to have a small, healthy snack like a banana or yogurt shortly before you go to bed. If you make this part of your consistent routine, it can help ensure that you’re comfortable when it’s time to fall asleep.
Achieve Your Perfect Sleep Routine
While these tips are universal, it’s essential to remember that every individual’s optimal sleep routine is different. Strive to keep your bedtime routine healthy and consistent, understanding that the specifics will depend on your unique preferences and needs. Give these tips a try, find what works best for you, and start on the path to a healthier sleep routine tonight!