Wonder why you can’t sleep? The problem may be rooted in factors you may have never thought of. Get better sleep from our 10 sleep tips.
1. GET BETTER SLEEP BY INVESTING IN YOUR COMFORT
Is your room comfortable? Whether that means splurging on egyptian cotton sheets, purchasing blackout curtains or picking the perfect mattress – investing in your comfort is a must for getting better sleep.
2. SLEEP ON A GOOD MATTRESS
Sleeping on a good mattress can make all the difference in getting better sleep. When you sleep on an uncomfortable bed, you are more likely to shift your weight during sleep. This may create pressure on your shoulders, back and hips, preventing you from receiving restorative sleep.
Learn more about Ashley Furniture HomeStore’s mattress selection, to find the best mattress that suits your sleeping needs.
3. TURN OFF ELECTRONICS
Quiet the room. Turn off the TV and give that laptop a break! Research suggests that media use before bedtime interferes with getting better sleep.
4. MANAGE STRESS
Get organized, set priorities and delegate tasks. List what’s on your mind before trying to sleep and set it aside for the next day.
5. CONTROL ALLERGIES
Use mattress and pillow covers to keep allergens, such as pet dander and dust mites at bay. Get a vacuum or air purifier with a HEPA filter and replace the air filter in your furnace monthly.
6. WATCH WHAT YOU EAT & DRINK
Enjoy a healthy snack an hour before bed. Avoid sleeping on a full stomach. Limit how much you drink so you won’t have to use the restroom. Avoid caffeine and alcohol.
7. CREATE A BEDTIME RITUAL
Get in bed and wake up at the same time each day. Before sleep, take a warm bath or shower, read a book or listen to soothing music. Once you figure out a routine, stick to it – even on weekends!
Do physical activities early in the day to enhance your ability to fall asleep fast and get better sleep. Don’t exercise close to bedtime because you may get too energized.
9. DAYLIGHT MATTERS
Use bright lights or sunlight during the day to manage your circadian rhythms (or body clock). Enjoy sunlight in the morning and avoid bright light in the evening.
10. SET THE SCENE
Keep the room cool between 65°F and 75°F and use room darkening shades. Spritz your pillow with a mix of lavender, chamomile or ylang-ylang oil drops and water.