1. Keep track.
Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs and a variety of appscan all make snooze-tracking easier.
2. Choose the right mattress.
Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze. Also, chose a mattress right for your sleep position— the WonderPEDIC® mattress works for all sleep positions; side, back and stomach.
3. Establish a regular bedtime routine.
Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.
4. Use the bed appropriately.
Beds should be reserved for sleep and sex—and nothing else. Bringing work into the bedroom is a sure-fire-way to discourage sleep quality.
5. Keep it (dark and) cool.
A dark, cool bedroom environment helps promote restful sleep.WonderPEDIC’s® Opti-Tex® cooling system is proven to reduce body heat by at least 4 degrees. Program the thermostat so the bedroom’s temperature is between 60 and 75 degrees Fahrenheit (experiment to find what works best for you), and use heavy curtains, blackout shades, or an eye mask to block lights. Also, be sure to charge phones and laptops outside the bedroom—even this tiny bit of light can disrupt sleep. If you have to your computers close, consider products like E2 performance to keep your body at the right frequency.
6. Exercise early in the day.
Studies find moderate aerobic activity can improve insomniacs’ sleep quality. For best results, exercise at least 3 hours before bedtime so the body has sufficient time to wind down before hitting the sack.
7. Limit caffeine.
It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle. Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.
8. Nap the right way.
Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!). But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime.
9. Don’t try to sleep unless you’re sleepy.
Yes, it sucks when it’s 2 a.m. and you still don’t feel tired, despite knowing you need rest. But climbing into bed when you don’t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you get the strong urge to snooze. If sleep hasn’t come within 20 minutes, get back out of bed and try relaxing activities again until you’re sleepy enough to give it another go.
10. Get outside.
Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.
Sources:Greatist, Healthysleep, NIH – National heart, Lung and Blood Institute, E2 Performance, Sleep Foundation and Lifehacker