We’ve all spent a night tossing and turning, trying to force ourselves to sleep, but too many nights like that can be detrimental to your physical and mental health. For most of us, a good night’s sleep is about getting the basics right. .
Step one, avoid food and drinks before bed.
Avoid Coffee, tea, Coco-Cola, drinks later in the evening as I all contain caffeine, which may keep you awake all night. Cap has a price. Alcohol may make you sleepy, but you may not sleep too well. Not to mention the hangover, molted food drinks like oval tine. I’m much better. Bedtime snacks can help too, but it doesn’t stuff your face before bed because your body will have to stay awake half the night digesting your meal so you won’t feel rested in the morning. Milk, Turkey, and peanuts all contain chemicals that help the brain relax, so why not have a Turkey and peanut butter sandwich?
Step two, sleeping position.
Another thing that affects the quality of your sleep is a position you sleep and we will have our preferences, but for perfect night’s sleep, you should try to keep your body in a midline position where both your head and neck are roughly straight. All you need is a properly supportive and comfortable bed and some strategically placed pillows.
If you sleep on your side, place a pillow between your knees. This will help support your hips.
If you sleep on your back, place pillows under your knees to take the load off the lower back.
Make sure there are enough pillows to support the neck and head in the midline position. Sleeping on your front isn’t recommended. Had a neck a twisted in this position which is bound to give you aches and pains.
Step three: The 4 R’s Of Sleep
Getting to sleep is all about the four r’s regularity, routine, a restful bedroom on the right bed.
Step Four: Regularity & Maintaining A Regular Sleep Schedule
If bedtimes and getting up-times helps ensure a good sleep. if possible, try and go to bed and wake up at the same time every day. Keep your bedroom dark while you were sleeping so the light will not interfere with your rest. As soon as it’s time to wake up, open the curtains or turn a light on light helps your body know it’s time to wake up.
Planned daytime naps are fine, but naps caused by sleepiness will ruin your nighttime sleep. Trying to stay awake all day if you can. Regular exercise is important too, as it helps your body clock.
Step Five, Sleep Routine.
Having a bedtime routine like having a bath before bed will help you. Brian, wind down and prepare you for sleep. Reading a book or listening to the same piece of music every night may help too.
Step Six, Restful Bedroom.
Your bedroom should be a place for sleeping only. It is not a good idea to use your bed for paying bills, doing work, making phone calls, et Cetera, helps your body recognize that this is a place for rest by getting rid of anything work-related before you go to bed.
Step seven, the right bed.
You need to look after your bed mattress over every few months. It should get replaced every 10 years. At least look out for the following telltale signs your mattress needs replacing when lying in bed.
- Do you feel springs or riches beneath the surface?
- Do you and your partner roll to the middle of the bed unintentionally?
- When moving in bed, do you hear creaks, crunches, or other suspicious noises?
Noise might not bother you when you’re awake, but it will disturb your sleep. Leaving you feeling tired and grumpy in the morning. You should now be totally ready for a good night’s sleep.
If you have any questions or need help selecting the best mattress to help you sleep better at night, stop in and see us at Dream Factory Mattress Outlet, Knoxville’s Best Mattress Store, Located at 509 Lovell Rd, Knoxville, TN, 37932. You can also Shop online and check out some of mattresses and sleep accessories: mattress protectors, z-pillows, Malouf sheets, and mattress toppers.