10 Ways to Improve Your Sleep in 2010
Tuesday, January 26, 2010
The well-rested folks over here at SleepBook wish you a happy and healthy new year! To ensure that your 2010 will be even better than last year, we’ve put together a list of ten easy things you can do to help you get a good night’s rest throughout the year. As we’re sure you know the quality and quantity of sleep you get each night can have a huge effect on your overall wellbeing. Your health, energy levels, brain function, creativity and even your weight are all affected by the quality of sleep you get each night.
So, here are ten ways in which you can improve your sleep in 2010!
- Turn off the TV – The sound of a TV can affect your quality of sleep by keeping you from reaching the deeper levels of your sleep cycle. Try and keep the TV off for at least 30 minutes before you go to bed because the anxiety that comes with watching something suspenseful or “can’t miss” will make it more difficult for you to fall asleep when your head hits the pillow.
- You snooze, you lose – The deepest and most restorative levels of sleep tend to happen more often in the morning hours. By only snoozing for 15-30 minutes each morning, instead of an hour and a half, you’ll enjoy a deeper, restorative sleep because you won’t constantly be woken up while enjoying the most beneficial part of your sleep cycle.
- Drink less caffeine – If you’re used to drinking soda or any other caffeinated beverages at dinner, this is definitely affecting your ability to fall asleep. The best thing to do is to refrain from caffeine after 3:00 pm.
- Take your shower earlier – Contrary to popular belief, a relaxing bath or shower do not help you fall asleep. Taking a hot shower or bath raises your body temperature while your body is actually trying to cool down to fall asleep.
- Buy a new mattress – If your mattress is eight years old or older, chances are it has lost its shape and is no longer giving you the proper support that your body craves. If you’re looking for the latest advancements in sleep systems, try the Stearns and Foster Garden Grove Plush. It is a natural latex mattress that gives you the same quality support that a traditional mattress delivers plus there is less motion transfer between sleep partners and it’s great for people with allergies.
- Quit smoking – Nicotine, the active ingredient in tobacco, acts as a central nervous system stimulant which can impede your ability to fall asleep. Also, when nicotine withdrawal occurs during sleep, the body begins to go into an alert and aroused stage, which can cause major sleep disturbance.
- Get on a schedule – Your body loves to have consistent sleep and wake patterns. By going to bed and waking at roughly the same time every day, your body will release sleep hormones at the right time and wind down a lot easier.
- Keep your room dark – Sounds simple, right? Your body uses light and dark as a sensor to manage your sleep/wake cycles. When it is completely dark, your body will shut down for a great night’s sleep much easier.
- Grab a pad and a pen – Ever have a night where you just can’t stop the thoughts from racing through your head? Counting money in your sleep instead of sheep? By writing down your thoughts on a piece of paper and promising yourself that you’ll address them the next day, you can help put an end to restless nights.
- Try to avoid drinking alcohol – Many people enjoy having a “night cap” before hitting the pillow, but it can have serious affects on your ability to achieve a restful sleep. The pleasant, drowsy sensation that you get after drinking alcohol is conducive to falling asleep. However, what most people do not know is that it will later affect your ability to achieve the quality sleep that occurs during your deepest sleep cycles.
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