Believe it or not, your quality of sleep is greatly impacted by what you do or do not do before you hop into bed to go to sleep, as well as things that you do during the day. If you are having problems falling asleep, or are walking up feeling less than rested, you might need to take some steps to improve your sleep hygiene. Sleep hygiene consists of a number of different habit and methods that you should be engaging in in order to ensure that you can fall asleep quickly, get high-quality sleep during the night and feel well rested and alert during the day. There are a number of things that you should do in order to have good sleep hygiene.
Set a Routine
There is a reason that parents tend to engage their children in the same activities at night before bed and that they put their children to bed at the same time each night. A routine is a great way to help you drift peacefully off to sleep and wake up easily in the morning.
Engaging in routine trains your body to know that it is almost time to sleep and starts the process of relaxation. At least an hour before bed, start to unwind. It's tempting to play on the internet or watch TV before bedtime, but the light that these electronics emit inhibits the production of melatonin, an important hormone that moderates the sleep-wake cycle.
Instead of turning on the TV, relax in the bathtub with a good book, and then take that book into bed with you. If you'd rather not read, try some light meditation. You might also listen to music or engage in relaxation exercises.
Try to wake up and fall asleep and the same times each and every day. This will aid greatly in your ability to wake up feeling refreshed and fall asleep easily.
Avoid Stimulants Way Before Bedtime
Unfortunately, that cigarette you have right before bed or that cup of coffee you had at dinner might be keeping you up. Stimulates like nicotine and caffeine will stay in your system for quite some time, and so it's important to plan ahead when thinking about sleep.
Save your coffee and your cigarettes for the morning. Try to avoid caffeinated foods or beverages at least 6 hours before bed for optimal results. Nicotine should be avoided in the two hours leading up to your bedtime, as well.
Be Aware of When You Exercise
Engaging in exercise is an excellent natural remedy for an inability to sleep. A study showed that moderate aerobic exercise, such as brisk walking, improved the onset of sleep time, as well as increased the length of time a person slept, in people with insomnia.
However, exercise tends to arouse both the body and the mind, making it harder for you to fall asleep. It is due to this that should try your best to exercise in the morning or the early afternoon, rather than the evening.
Ensure You Have the Right Mattress
If you are trying to sleep on an uncomfortable mattress, it will greatly impact your ability to fall asleep quickly as well as stay comfortable and asleep during the night. A mattress that isn't right for you encourages poor sleeping positions, which can lead to fitful sleep.
If you have had your mattress for more than 10 years, it is time to start looking for a new mattress. If your mattress isn't that old, but you find that you wake up with pain or are waking up during the night to shift positions often, you are probably sleeping on the wrong mattress. When looking for a new mattress, be sure to remember that it all depends on your body. If you know that you have a weak back, you might want to look into mattresses that are a bit firmer. If you know that you need a softer mattress, but require more support, try mattresses with more coils or springs. These are what provide the support, and the number of coils and springs present in mattresses will vary. You can visit http://www.merlinstv.com to find the best mattress for your needs
Have you ever thought about what you could do to make your home more interesting to guests? Although it might not seem like it, heading to the electronics store to upgrade your equipment might give your home an edge. For example, you might choose to install state-of-the-art LED lightbulbs that you can change color, or install a nice sound system that will rock your friends out of their seats during that big game. Whatever you like to do, the right electronics can help you to make your place incredible. This blog might help you to make the best electronics decisions, so that you love your place.