Daytime sleepiness can be the easiest way to ruin a day; however, many adults struggle to get the quality and quantity of rest they need. This can lead to a lack of energy, mood disturbances and cycles of sleepiness, among other things. While this is a common hindrance to having a good day, you can do something about it. If you want to improve your sleep and feel more alert throughout the day, here are a few essential tips.
The Right Mattress
One key reason why many adults struggle to get a good night’s rest is a direct result of their mattress. Whether your mattress is old and has lost its support or you don’t have the right mattress sizes, it may be time for an upgrade. If you want to improve your sleep, start with your mattress and look for a better option for your sleep circumstances.
Another aspect of your bed that may need an update is your bedding. If you find yourself getting overheated at night or uncomfortable, it may be time to replace your bedding, Whether you need a cooling fabric like bamboo or additional weight without trapping heat like a weighted blanket, there are plenty of options available to all different types of sleepers.
Cool Bedroom Temperature
Another reason why you may struggle to get a good night’s sleep is the temperature in your bedroom. The ideal temperature for sleep is in the sixties. This cool temperature triggers the release of melatonin, the hormone that helps you regulate your sleep and wake cycles. Reduce your temperature in your bedroom and enjoy the coziness of your new bedding and enjoy the benefits of idyllic sleep conditions.
While melatonin is a natural hormone produced by your pineal gland, there are times that your body may need some help. If you are struggling to regulate your sleep cycles or suffering from mild sleep disturbances, taking a melatonin supplement can help get you back on track. If your sleep cycle feels off, don’t feel like you need to grin and bear it when melatonin may be exactly what you needed.
Time Outside During the Day
Another way that your body naturally regulates itself is with exposure to the sun, nature and fresh air. Getting outside every day, even if it is just for a few minutes per day can vastly improve your sleep. Exposure to the natural cycles of light can help regulate your body’s natural cycles and set you up to achieve a better night’s rest and a more consistent schedule.
For those who enjoy the occasional late-night treats, the indulgence can feel like a great way to wind down at the end of the day; however, this can disrupt your slumbers. Whether you are consuming sugary desserts or acidic, savory foods, food consumption before bed should be avoided. Not only does your metabolism slow down, making it harder to digest food, but it can also disturb your natural cycles. If you want to sleep through the night, cut back on late-night treats and stop any food consumption at least two hours before bed.
Many people find themselves drinking water before bed to stay hydrated throughout the night. With an increased liquid intake comes a need to urinate. While this sleep disruption may be short, it can throw off your natural sleep cycle. In the worst-case scenario, it can leave you awake for hours after. While it is true that your body can become dehydrated overnight, you don’t need to chug water before bed. Scheduling water consumption throughout the day and monitoring your daytime water consumption can keep you hydrated all day and all night long.
For those who struggle with sleep, this can feel like a never-ending battle. While it can be frustrating, you can set yourself up for sleep success. Don’t let sleepy days and restless nights get in the way of you living a happy and healthy life when you can take charge of your sleep.
Publish Date: September 11, 2021 6:33 AM