Sleep is essential for the recharging of our mental and physical health, and it’s been often named as the cause of train accidents and other tragedies.
Without sleep, our bodies eventually shut down. A good night rest can turn a good day into a great one. Here are 10 tips to help you get the zzzs you deserve.
“We’ll be covering everything from selecting the right mattress to choosing a pillow,” said a spokesperson for Bed’r Mattress. “People tend to forget things, like how important it is to replace the box spring–or even how your sleeping position affects your needed mattress firmness.”
When you’re in the market for a new mattress, you need to consider such things as:
- Desired lifespan of the mattress
- Your budget–you don’t want to go for the least expensive, but you may not need all the bells & whistle of the most expensive one, either
- Type of material. This is largely personal choice; for example, some may never want anything but memory foam, while another may not like it at all. Don’t forget also, there are hybrids.
- Your weight
- Your ideal sleeping position; most don’t consider this, but it really makes a difference with firmness. For instance, a stomach sleeper will require more support than a back sleeper
Make sure you choose the type of pillow based on your typical sleeping position. If you’re a stomach sleeper, for example, consider a flatter pillow to avoid more stress on the neck. Side sleepers need a pillow with padding to make up the distance from the bed to the ear.
Harmful blue lights pour out of our cell phones, tablets, and laptops. These lights trick our brains into thinking it’s time to wake up, disrupting our rest cycles. Wearing blue light blocking glasses up through bedtime helps prevent confusion to the brain when it’s time to sleep.
Exercise is a known remedy for many ailments. Just adding a few minutes of vigorous exercise per day can positively impact your doze cycle.
However, it’s important to consider the right type of exercise at the right time. For example, an aerobic dance class an hour or two before sleeping may be too stimulating for some; perhaps some gentle yoga poses would do the trick for that person.
Too much noise and the chances of restful slumber are slim. For sounds like snores or sirens, it may help to purchase a good pair of quality earbuds or perhaps invest in a white noise box (they’re pretty inexpensive).
Schedules are not only for babies. Studies show that adults who consistently go to bed and wake up at the same time each day have better chances of getting a good night’s rest.
Consider adding meditation or prayer to your end of day schedule. Not only are the two methods helpful in preparing the mind for rest, but it also helps to work through any thoughts from the day.
Prepare for your sleep, just as you would prepare a baby’s.. Unwind an hour or two before sleep by taking a warm bath, doing some reading or gentle stretches, etc. If you’re watching television, don’t watch stimulating–or even scary–action shows
Replace the Box Spring
Most people are not aware the box spring is usually the first part of the bed that will need replacing. Bed’r Mattress recommends that getting the maximum performance from your mattress set could mean getting a new box spring.
Listen to Your Body
If you wake up stiff and sore, it may be time for a new mattress. While our bodies can become stiffer overnight from the lack of muscle movement, consistent soreness may be something to pay closer attention.
Rotate Your Mattress
Years ago, we were taught to flip the mattress. Today, most mattresses are only one-sided. Flipping is not necessary, but the new recommendation is to rotate the mattress every six months.
And don’t forget about the box spring! Iit is the foundation, after all.
Bed’s Mattress would love to hear from you. What tips do you have for getting to sleep?