The Cleaveland Clinic says that up to 70 million Americans a year suffer from some form of insomnia. Almost 15% of Americans suffer some form of chronic insomnia that can cause distress or impairment.
Maintaining healthy sleep habits can help alleviate some of the causes of insomnia. Getting a great night’s sleep is imperative for healthy living and living more stress-free.
The daily stresses we face can cause sleep disturbance, be it work-related, family responsibilities, illnesses, or an improper bed. While many factors preventing good sleep may be out of our control, you can follow our tips for better sleep to naturally fall asleep easily.
Here’s several healthy sleep habits to acquire and nurture:
1. Follow a proper sleep schedule
Most healthy adults need no more than eight hours of sleep. Try to go to sleep and wake up at the same time every day, including weekends. This consistency will ensure that your body registers the sleep-wake cycle effectively.
Step out of your bedroom if you do not feel sleepy after hitting your bed for 25-30 minutes. Don’t try and force sleep. Instead, do things which make you relax like, reading or listening to music. Once you feel tired, head back to your bedroom and try to sleep.
2. Keep note of what you drink and eat
What you eat or drink has a significant impact on your sleep. It is advised by experts that you do not sleep hungry or too stuffed. If you have a heavy meal within an hour of your bedtime, it might lead to discomfort in sleeping.
Alcohol, caffeine, and nicotine intake should be controlled before bedtime. Generally, caffeine and nicotine take hours to wear off, impacting your sleep cycle. With Alcohol, you might feel sleepy, but your sleep will be disturbed later in the night.
3. Shorten daytime naps
Taking a short 30-40 minutes daytime naps is okay, but keep away from long daytime naps. Napping late in the day should be avoided. However, if you work nights, longer and later daytime naps might be needed to compensate.
4. Make a worry list
Our thoughts often stop us from getting the much-needed sleep at night. To prevent this from happening:
- Jot down all that's bothering you on a paper.
- Put the list aside to work on it tomorrow.
- Sort out a few things from the list before bedtime so that you have lesser thoughts racing in your mind.
Remember, those things you could not work on right away will probably need you with optimum energy tomorrow. So go ahead and get those 8 hours of sleep!
5. Get a mattress that suits you
Mattresses directly affect sleep quality. Waking up tired or with aches and pains could be a sign that your mattress isn’t compatible with your body. Though it might feel comfortable when you first lay down, those aches could be indicators that your mattress isn’t right for you.
A good mattress is paramount for good sleep. Many types of mattresses are available, such as - Memory foam, Gel, Cooling mattresses, Innerspring, or a hybrid. Based on your sleeping style and body type, there remains a set of specific mattresses that will bring the best sleep to you.
To find the perfect mattress, you can try out SleepMatch at your nearest Mancini's Sleepworld. We use science-based technology to evaluate body type and sleeping style to suggest the best-suited mattress!
6. Make your bedroom into the perfect resting cave
For sound sleep, most find a cool, dark, room to be a most comfortable environment. Your bedroom environment needs to be right for you to fall asleep. For the best sleep, have the ideal mattress, room temperature, and lighting, and ensure that there are zero distractions in your bedroom during sleep time.
Keep your laptop, TV, and work files away as it will help you strengthen the relationship between sleep and your bedroom. You can also use eye masks and heavy curtains to control the light in your room so as to lull your body to sleep.
7. Maintain proper sleep hygiene
Maintaining proper sleep hygiene will ensure that you get a good night's sleep. When you focus on sleep hygiene, your overall sleep health boosts. With proper sleep hygiene
- You will fall sick less
- Be in a better mood
- Get a full night's sleep
- Avoid allergies.
You can add a mattress protector to your bed to maintain sleep hygiene. It essentially works as a barrier between you and the mattress so that you can clean it when required. When your mattress remains fresh, you experience better sleep.
Here’s a great mattress protector to add to enhance sleep hygiene-
Protect A Bed, Allerzip Smooth fits 11'' to 18''
Allerzip Smooth from Protect A Bed is an asthma and allergy-friendly mattress protector. It is a full encasement protector and 100% waterproof on all sides, and it also comes with a 10-year factory warranty.
8. Balance your fluid intake
Before going to bed, ensure that you drink enough water so that you don't get up at night because of thirst. Being properly hydrated can prevent morning dehydration aches. However, make sure that you do not drink too much water that you need to take frequent trips to the restroom at night!
9. Cut down your screen time
Remember, sleep is a book that requires a prologue, and hence having a strict bedtime routine is the first essential thing to get a good slumber. It is observed that people have this habit of staying glued to their screens (phones, laptops, or iPad) for a long duration before bedtime. Such a habit reduces melatonin hormone production and further increases the chances of a sleepless night.
Cut down on screen time at least an hour before going to bed. Turn your favorite gadget off and keep it at bay. Often, the thoughts that race in our minds are fueled by social media, notifications, and news, hence keeping them away is essential.
10. Practice deep breathing in a 4-7-8 pattern
It’s well known that deep breathing helps combat stress and helps you fall asleep. Your heartbeat needs to slow down to get some sleep, and with deep breathing, you can achieve that easily.
The Sleep Foundation recommends a 4-7-8 pattern of deep breathing where you inhale for a count of four, hold the breath for seven seconds and then blow it out for eight seconds. Repeating the practice 5-7 times will ensure that your heartbeat slows down and you get closer to a good night's sleep.
To get the best out of your sleep, it’s most important to have the perfect mattress and sleep accessories. Visit Mancini's Sleepworld where you can also try mattresses before you buy them as well as discuss your sleep needs with a mattress consultant.
Check out the website for a seamless Sleep Shopping Experience if you're shopping online.
Good sleep shopping will ensure that you get the Zzz you deserve. It's time you choose the best rest upon everything else because your sleep matters the most!
Pleasant Dreams!