Written By Lewis Robinson / Reviewed By Ray Spotts
Getting a good night’s sleep is important for virtually every aspect of your physical and mental health. Sleep is essential for maintaining good energy levels, supporting a strong immune system, and preventing joint and muscle pain. If you’re having trouble getting an adequate amount of rest every night, there are several things that you can do to achieve a healthier and more regular sleep cycle.
Replace an Old Mattress to get better quality sleep
Even the best made mattresses don’t last forever. Over time, the material inside of a mattress will cease to provide the same measure of support that it once did. As a result, you may find that you feel as though your mattress is sagging under your bodyweight.
You should choose a mattress that’s the right thickness and density for your body type. Simmons mattresses have high-quality materials that offer firm support without creating too much pressure on your hips and joints. When you sleep on a really comfortable mattress, you’ll have a much easier time falling asleep and staying asleep.
Upgrade Your Pillows to get better quality sleep
A comfortable pillow is almost as important for your physical comfort in bed as your mattress. Much like mattresses, pillows tend to lose their structural support over time. While some pillows say that they’re washable, certain types of materials don’t hold up well in the wash and may become less evenly distributed.
You should replace your pillows periodically as you notice their composition beginning to change. Keeping protective cases over your pillow rather than just a pillowcase can help to prevent sweat and other materials from damaging your pillows.
A new pillow can make relaxing your neck and body feel more natural, and you’ll be less likely to toss and turn to find a comfortable position for your neck. Furthermore, you’ll be less likely to feel stiffness in your neck and upper body when you get up in the morning.
Limit Screen Time Before Bed to get better quality sleep
The blue light from phones and tablets can have a surprisingly significant effect on your ability to get to sleep at night. Compared to other types of light, blue light is particularly stimulating for your brain activity. Looking at it for an extended period of time in the evening can disrupt your body’s circadian rhythm cycle, which regulates when your body produces melatonin.
When your body begins to produce more of this hormone associated with sleep and relaxation, your brain knows that it’s time to wind down and get ready for a good night’s sleep. Blue light confuses your brain and may interrupt melatonin production. Try to limit how much time you spend on a phone or tablet when you’re starting to get ready for bed.
Don’t Drink Too Much Caffeine to get better quality sleep
It’s important to remember that the amount of caffeine you consume can affect your body chemistry long after you’ve had your last cup of coffee. As early as the afternoon, you should start making an effort to limit the amount of caffeine that you have.
If you really like having coffee or tea in the afternoon or evening, try to choose a caffeine-free option. Also, remember that some of your favorite sodas could contain a lot of caffeine. While the average caffeinated soda contains less than half of the caffeine in coffee, it’s still enough to make you feel overstimulated for several hours.
Admittedly, some caffeine-free versions of sodas that are ordinarily caffeinated don’t taste quite the same as the original. While caffeine doesn’t really have much taste, the manufacturers would rather have people drink the caffeinated kind so they’ll drink more of it. Nevertheless, you should be limiting your soda intake in any event because of its sugary or artificially sweetened content.
Ultimately, making sure that you’ll be physically comfortable when you turn in for bed and changing some of your habits before bedtime can greatly improve the quality of your rest. When you get a good night’s sleep, you’ll feel better physically and mentally.
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Lewis Robinson is a freelance writer and expert in health and fitness. When he isn’t writing he can usually be found reading a good book or hitting the gym.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.