Sleep is something that comes naturally, right? Not always. Sometimes a good night’s sleep doesn’t come so easily. Here are the secrets that will help you improve your sleep and find the best cure for insomnia.
Getting enough sleep is important not only because it helps you feel better during the day, but because it plays a critical role in maintaining your good health
Make your bed for good sleep
The biggest factor in how well you’re sleeping is your mattress. A mattress that is old or uncomfortable results in aches and pains, tossing and turning, and sleep that is not as restful and restorative as it should be. If you’re not waking up feeling refreshed and relaxed, it’s time to take a look at your mattress and evaluate its condition.
Power down your brain
While a big part of your ability to sleep well has to do with your sleep environment, your own mind may be part of what’s disturbing your rest. Here’s what people say is keeping them up at night:
Meditation before bed can help sweep the debris in your mind into a corner. Making your bedroom a worry-free zone allows you to sleep freely. Keep everything that relates to work or stress (like your phone, TV, paperwork, bills, etc.) in a separate room, physically separated from where you sleep.
Schedule a sleep appointment
Getting yourself into a routine where you go to bed at the same time and get up at the same time (even on weekends) will lull your body into the habit of regular sleep. Be very strict with your bedtime. Don’t let yourself get distracted by social media, what’s on TV or work you didn’t get done. When it’s bedtime, just go to bed, no matter what. Soon your body will be on board and you will naturally fall asleep and wake up when you are supposed to.
Since we spend 33% of our lives asleep, improving sleep means improving one-third of your life — not to mention that those benefits carry over to when you’re awake too!
Set Up your sleep environment
If you’ve ever tried to fall asleep in a place like an airport or a hospital you know that the environment around you has a tremendous impact on how well you’re able to sleep. If you want better sleep, work on making your bedroom welcoming to sleep.
Cool it off.
A bedroom should have a temperature of 23 degrees for comfortable sleeping. Turn down the thermostat, plug in an air conditioner or open the window to get your room to the right temperature.
Make sure your bedroom is a space that feels welcoming and comfortable so it’s a place you look forward to ending your day in.
Props to pillows.
A great mattress and a quiet comfortable room aren’t going to bring you wonderful sleep if you’re resting your head on a bad pillow. Replace your pillows every year and be sure they are giving you the neck and spine support you need.