Let’s look at how you can enjoy a better night’s slumber daily.
Equilibrate Your Circadian Rhythm
Your circadian rhythm is described as a natural time-keeping clock. On top of regulating your body, brain, and hormones, it tells you when it’s time to sleep and wake up. If you’re suffering from a sporadic sleep schedule, here are a couple of tips to bring your biological rhythm back.
Stick to a Sleep Schedule
The more you stick to a set time to sleep and wake up, the better quality of sleep you’ll have overall.
As counterintuitive as it may seem, taking irregular naps or sleeping in can disrupt your internal clock.
Get Some Sunlight
How does your circadian rhythm know what time it is?
Sunlight. We don’t get much of it in our modern world since we spend so much time indoors, but we need sunlight to help us regulate our sleeping patterns.
Exposure to light resets our body clock to local time, telling us the right time to sleep.
Check Your Mattress
In this article about Best Mattresses for Side Sleepers – This Old House, specifies that side sleeping is considered one of the healthiest sleep positions for your back and spine, but not all mattresses provide the needed support. You need to invest in a new mattress if:
You’re in a New Life Stage
The bed that stuck with you throughout your college years isn’t going to have the same quality when you marry and grow your family. Aging, being pregnant, or moving to a new home can demand a different type or size of the bed.
some bed buy protection ideas to consider
The Mattress Is Over 8 to 10 Years
As odd as it may seem, mattresses have a lifespan of up to a decade before it no longer offers the proper support. However, there are other factors that can speed up the aging process or require an upgrade if you’ve been injured or gained a new sleeping partner.
The Mattress Is Too Hard or Soft
A bed that is too soft will cause you to sink and position your body in unnatural ways. On the other hand, a bed that is too hard will have too much pressure on crucial points in your body and not give you the proper support. Find a happy medium with the Goldilocks method.
When you shop for a new bed, you’ll try out different ones until you find one that is just right.
Set a Nighttime Routine
Every morning, we complete a set amount of tasks: make the bed, brush our teeth, or prepare a coffee. These tasks tell us that we have woken up, and we’re ready to start the day. Instead of randomly going to bed and demanding your body to fall asleep, you need a nighttime ritual to do the same.
Cut Off Stimulants
We drink coffee to keep us up and going throughout the day, but having a cup of joe close to bedtime has an undesired effect. Do your best to avoid caffeine and sugar close to bedtime because they can cause a rush of energy that will keep your mind alert.
other valuable tips:
Avoid Screen Time
Our electronic devices emit a blue light similar to sunlight and trick our circadian rhythm to thinking that it’s still daytime. To prepare your body for sleep, consider integrating a cut off time for phones, computers, TVs, and other bright lights two hours before bed. If that’s not an option, you can also reduce brightness or download blue light blockers onto your devices.
Seek Professional Help
If you’ve tried everything to no avail, it’s time to check with the experts. Insomnia may be a symptom of another underlying emotional or physical condition.
If you or a loved one is struggling with sleep, there are many alternatives to try to get that quality shut-eye you need. If you eliminate all of the factors that cause restlessness, and you’re experiencing symptoms of insomnia, talk to a medical professional for more information.
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Image credit: better rest by envato.com
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