Tips for a Better Night’s Sleep

 

I’ve never been a good sleeper. I’ve often found myself tossing and turning in the middle of the night.

Do you have a hard time falling or staying asleep at night. You’re not alone. According to the CDC over 70 million people suffer from some sort of chronic sleep problems.

I’ve put together some tips to help you get a little more sleep eye at night.  Of course, you should always consult with your doctor first to see that you don’t have a more serious problem keeping you awake.

Here are 5 Tips to help you get a better night’s sleep.

Turn off all Electronics Before Bedtime

You should turn off all electronics at least 30 minutes before bedtime.  They tend to over stimulate for several reasons. Did you know that electronics use blue light which restrains melatonin production which is the hormone that helps you fall asleep. Your circadian rhythm is sensitive to blue light. So, using electronics at night before bed really messes with your sleep pattern.  Another reason electronics disrupt sleep is because of the content on it.  Text messages, rude social posts and content that may upset you, can cause your mind to become over stimulated, making it difficult for you to fall asleep. 

Take Supplements

Did you know that supplements like magnesium and calcium can actually help you sleep better? As a matter of fact, according to Novos Labs, there are over 50 supplements that can help you sleep better.  Become better educated in which supplements may be beneficial to you. 

Improve Your Sleep Surface

Is your mattress the problem? Many of us have mattresses that may be worn out, to soft or too hard. You can improve your sleep by improving your sleep surface.  You may want to try a ghostbed memory foam topper.  It is designed to instantly improve your comfort, no matter what is underneath it.  It not only improves comfort, but also has 2-stage cooling for deeper, and more restorative sleep.  It also has targeted comfort zones for the head, shoulders, torso, legs and feet to provide pressure relief.

Take a Hot Bath or Shower

Did you know that taking a hot bath or shower before bed helps to increase falling asleep quicker?  I often take a hot shower when I can’t sleep and it helps me tremendously.  According to the Sleep Foundation, body temperature plays an important role in sleep. They found that people who took a shower or bath one to two hours before bed, at water temperatures between 104 and 108.5 degrees Fahrenheit had improved sleep quality due to the warm water stimulating blood flow to hands and feet, which allowed their body best to escape quicker.

Set a Sleep Schedule 

According to the Mayo Clinic, you should set a sleep schedule for yourself.  Adults should get 7-8 hours of sleep a night.  Going to bed the same time every night will help improve your sleep cycle. Try not to stray on weekends from your schedule if possible. 

In addition to these tips, some other things to avoid at night are nicotine, caffeine and sugar, which can stimulate the body and may take hours to wear off.

I hope these tips will help you to get a better night’s sleep so you don’t find yourself needing a nap on the afternoon, or trouble waking up in the morning. If you have any tips that help you fall asleep, leave them in the comments below.