Tips to Get Better Sleep
Having trouble getting a good nights sleep? You’re not alone — one in four Americans report trouble sleeping regularly. If you’re one of them follow these 8 tips to help you get a better, longer night’s sleep tonight.
1. Make Your Bed.
People who make their bed every day are 19 percent more likely to report a better night’s rest, according to a 2011 poll by the National Sleep Foundation.
2. Get Some Sun.
Natural daylight helps shut off your body’s production of melatonin, a hormone produced at night that makes you drowsy. Getting some sunlight each morning gives your body a clear signal that it’s no longer night. Go outside or sit by a window for a minimum of 15 minutes without sunglasses. This will trigger your body to stop releasing melatonin.
3. Make Time For Exercise.
A recent study from Oregon State University found that at least 150 minutes of moderate to vigorous exercise per week improves sleep quality by 65 percent. Researchers believe that the natural cooldown that occurs after a workout may help hasten the decline in core body temperature that’s associated with sleep, so you’ll fall asleep more easily when you finally get in bed.
4. Add Magnesium to Your Diet.
Magnesium has a relaxing effect on the muscles and the nervous system and helps with production and absorption of one of the main sleep-promoting neurotransmitters.Try adding the following foods to your diet each week: flax, sesame and sunflower seeds; brazil nuts, almonds and cashews; rice, wheat and oat bran; dark chocolate and soybean.
5. Minimize the Nap.
Long daytime naps can interfere with nighttime sleep. If naps are absolutely necessary, make sure you only nap once a day and keep it under 30 minutes and before 4 pm.
6. Avoid Caffeine & Nicotine.
Caffeine and nicotine are both stimulants that stay in your system for a long time. Stop ingesting both of these items in the late afternoon to be sure they won’t help keep you awake when you’re trying to fall asleep.
7. Say No to The Nightcap.
Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
8. Take an Unbiased Look at Your Bed.
Are you sleeping on an old or uncomfortable bed? A scientific study from the University of Oklahoma found that participants with mattresses five years or older reported significant improvements in sleep quality and comfort when sleeping on a new mattress, regardless of the sleepers age or weight. Participants also reported significant improvement in back pain and spine stiffness. The Better Sleep Council recommends replacing your mattress every 5 to 7 years.
Adjustable Beds are a great option for quality sleep. More Americans are choosing adjustable beds for both health and comfort benefits. The natural comfort of sleeping in the fetal, or semi-Fowler position, is why it’s so hard to stay awake in your favorite reclining chair. And it’s why hospitals have for decades insisted on adjustable beds for patients who are recovering from injury, surgery or disease.
An Easy Rest Adjustable Sleep System adjusts to 1001 relaxing and comfortable positions, cradling your head, neck, shoulders, upper and lower back, hips, thighs, and legs. With an Easy Rest adjustable bed you’ll have no trouble finding – and staying in – the most restful position for you.
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