TEN TIPS FOR A GREAT NIGHT’S SLEEP
1. Pick a bedtime
Bedtimes aren’t just for kids. Going to sleep at the same time every night and waking up at the same time every morning will help to regulate your internal clock. Try sticking to this schedule on weekends and vacations, too!
2. Unplug before bed
The artificial light from the screen of an electronic device decreases the body’s production of the hormone melatonin, which helps us fall asleep and stay asleep. So, try not to use any light emitting electronic devices within one hour of going to bed.
3. Limit caffeine
Caffeine can stay in your system for up to 8 hours. Which means that mid-afternoon cup of coffee can make it harder to fall asleep at night. If you need a mid-day energy boost, try a snack that’s high in protein, like nuts or low-fat yogurt.
4. Break a sweat
In addition to sleep problems, a number of health concerns can be helped with a regular exercise routine. But, try to avoid exercising too close to bedtime. When you exercise your body releases adrenaline, hyping up your body and making it hard to get to sleep.
5. Consider the mattress
You spend 1/3 of your life sleeping. Shouldn’t you do so in comfort? If you wake up with aches and pains, or if your mattress is over 5 years old, it may be time for a replacement. The right mattress will meet all of your unique sleep needs and ensure that every night’s sleep is a great night’s sleep.
6. Snack smarter
Looking for a late-night snack to help you nod off? Foods rich in magnesium (almonds), potassium (banana) or calcium (milk) can all help you drift off into dreamland.
7. Check your temperature
For most people, the ideal room temperature for sleeping is between 60° and 68°. But the most important thing to consider is comfort. Start in this range and then adjust your thermostat until you find a temperature that’s right for you.
8. Stick to a routine
Performing to a nightly routine will signal to your brain that it’s time to unwind and prepare for bed. Reading, taking a bath, or drinking a cup of decaf tea are all ways to relax and prepare to catch some Zzzs.
9. Pillow talk
All pillows are not created equal. The type of pillow you sleep on directly correlates to your sleep position. So whether you’re a side sleep, a back sleeper, or a stomach sleeper, there’s a pillow made just for you.
10. Get your doctor involved
If you try these tips and are still having trouble getting to sleep and staying asleep, don't take it lying down. Talk to your doctor to target the problem and explore further options for healthy sleep.