Do you ever have trouble falling asleep? It can be a frustrating experience, and yet you may be reluctant to take a sleep aid. Fortunately, there are some things you can try that don’t require self-medicating.
- Nix the nightcap. A glass of wine may help you feel relaxed in the evening, but excessive alcohol can disrupt your sleep, causing you to wake more frequently in the night.
- Power down. The blue light from your phone and other gadgets can suppress melatonin, so turn them off at least an hour before bedtime, and consider charging them in another room.
- Feed your gut. There’s evidence to indicate that healthy intestinal bacteria can improve your sleep quality. Eating plenty of fruits, vegetables, and probiotics can improve your sleep as well as your overall health.
- Create a routine. A healthy bedtime routine can help you relax and settle in to sleep. Take a hot bath or shower, drink a cup of herbal tea, have a light snack, or listen to music – whatever you find soothing can help you get ready for bed, and the repetitive nature of a standard routine can be relaxing. Keep consistent sleep and wake times, even on weekends.
- Learn to meditate. Mindfulness, guided imagery, and meditation can reduce anxiety and improve sleep quality.
- Keep a journal. Writing down your thoughts, worries, and to-do list before you go to bed can help you clear your head and sleep better. A journal can also be a place to express gratitude, which can help to relax you. Thinking about positive things as you go to bed can help you sleep easier.
- Don’t multitask in the bedroom. Reserve your bedroom for sleeping and sex, and don’t watch television, work, or eat in bed. If you’re still awake 20 minutes after you go to bed, get up and do something relaxing before trying again.
- Read a book. Reading before bed can be relaxing and prevent anxious thoughts, as long as the book you choose doesn’t elicit strong emotional responses. Just make sure to read an actual book and not an e-book, as those can emit disruptive blue light.
- Lower the temp. Keeping the temperature in your room between 60 and 67 degrees can help you sleep better, so bump the thermostat or crack the windows when you go to bed.
- Get comfortable. A comfortable mattress in a quiet, dark room is the best place to get a good night’s sleep.
If your mattress is keeping you awake at night. you owe it to yourself to check out Mancini’s Sleepworld. Since 1969, the Mancini family has sold brand name mattresses and furniture at fair prices while treating every customer with respect. Now more than ever, Mancini’s Sleepworld is prioritizing the safety and comfort of their customers. You can experience their commitment to a great mattress buying experience by visiting one of their 33 locations across the greater Bay Area. All locations are open for walk-ins or by appointment. To learn more, contact Mancini's here or call 800-647-5337.