Written By Paisley Hansen / Reviewed By Ray Spotts
If you get up in the morning feeling unwell and unrested, you may need to reconsider what you’re doing to get a good night’s sleep. Falling and staying asleep doesn’t come easily to everyone, even when they’re really tired or downright exhausted. A lot of things can interfere with the quality of your sleep cycle, and there are a lot of things that you can do to improve it.
Here are some helpful tips on how to get the sleep that your body needs.
This tip may sound a little obvious, but sometimes it can be all too easy to get preoccupied with something and put off going to bed. However, you should get in a routine of going to sleep around the same time every night.
Your body and your brain like to have routines. Giving yourself a regular bed time will cue to your body that it’s time to wind down and rest.
You need to be able to relax completely when you get into bed. If your mattress is too worn or causing you to experience back pain, finding a comfortable position and drifting off can be extremely difficult. Your mattress is arguably the most important item of furniture in your home. You simply can’t tolerate being uncomfortable in it.
Look for a mattress that offers the right level of support. A mattress that’s too firm can be kind of tough on your joints, especially if you’re a side sleeper. When you shop for an affordable mattress, consider how much space you have in your bedroom to be sure you get the best size. Your significant other or even your pet could be hogging some of your much needed bed space, and a slightly bigger bed can help address that problem.
The blue light emitted by phones and tablets can make it hard to fall asleep. This type of light is particularly stimulating to your brain, and it interferes with your body’s natural circadian rhythm.
When you look at bright light such as sunlight or blue light, it cues your body to produce less melatonin, which is a hormone that helps you fall and stay asleep. Avoiding overexposure to blue light before bed lets your circadian rhythm stay on track.
Prescription medications are helpful for people who are experiencing acute insomnia, but they’re not a good long-term solution. They can be habit forming, and they can lose their efficacy over time.
Consider adding a homeopathic and all-natural supplement to your daily vitamin regimen. You can get melatonin in a supplement or you can try an herbal supplement such as valerian root.
Late night snacking can seem irresistible every now and then, but you should really resist the urge to eat large meals before you go to bed. While you may feel a little sluggish after you eat a big meal, it’s because your body is exerting energy to digest it. However, once it processes the energy contained in your food, that energy will tell your body that it’s time to be active.
When you do manage to fall asleep after a large meal, your body won’t be able to digest it well. It will sit in your stomach like a rock until morning, and that may make you feel a little more tired when you get up.
Ultimately, you should make a concerted effort to improve the quality of your rest. Simply worrying about getting to sleep can keep you from getting sleep. Knowing that you’re doing what you can to get good quality rest can offer you some peace of mind and help you rest a little easier.
Getting to sleep shouldn’t be a stressful proposition. With a little effort, getting into your bed and getting ready for some well-deserved slumber can be something that you look forward to.
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Paisley Hansen is a freelance writer and expert in health, fitness, and growing young. When she isn’t writing she can usually be found reading a good book or hitting the gym. She loves hearing from readers so feel free to contact her through Facebook.
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.