6 Tips For A Better Night’s Sleep
We probably don’t have to tell you how important sleep is. Getting enough good quality sleep is essential for optimal health, mood and overall quality of life. Unfortunately, getting that good quality sleep is a struggle for so many of us. At UltiMattress, we’re committed to improving your sleep-- in fact, it’s what our entire business is about!
Because of this, we have plenty of tips to help you fall asleep, stay asleep, and wake up in the morning feeling rejuvenated and fully rested. Read on for 6 simple, effective tips you can use throughout your day -- and right before bed -- to get the best night of sleep you possibly can, starting tonight.
- Set a nighttime routine and stick to it. Routine is one of the best tools we have to train our bodies. When we stick to a consistent nighttime routine, we can actually train our body to get tired and go to sleep at the same time each night. To create an effective nighttime routine, simply choose a couple soothing activities to do at the same time every evening. Some examples are gentle yoga, reading or journaling, taking a bath or shower, drinking a cup of herbal tea, or doing a relaxing mindfulness practice. When done consistently, your body will come to recognize these activities as signals that it’s time to wind down and go to sleep.
- Turn your bedroom into a relaxing oasis. Here are a few minor changes you can make to your room to set yourself up for great sleep: choose comfortable and breathable bedding, set the thermostat to somewhere between 68 and 72 degrees, and get the relaxing sounds going with an ambient or white noise machine. It's also important to get your room as dark as it possibly can be by moving electronics out of the room, covering up alarm clocks, or installing black-out curtains. If all else fails, get a sleep mask!
- Minimize your exposure to blue light. Emerging research suggests that our technology habits are getting in the way of our precious sleep: blue light from our phones, computers, televisions and even our energy efficient fluorescent light bulbs, can decrease our melatonin production, which disrupts our sleep. To fix this, try taking all electronics and LED lights out of your bedroom, and turning off all electronics at least a half an hour before bedtime.
- Look at your daytime habits. What you do (or don’t do) during the day actually has a huge impact on your night. One of the main things to look at is your diet. Are you eating a healthy diet with balanced fat, protein, and carbohydrates, or are you eating lots of processed foods and sugary snacks? Then look at your exercise. Are you getting in at least 30 minutes of movement? What about your stress levels? Adequate time spent in the sun (tip: 15 minutes of direct sunlight in the morning can help you sleep better at night!). Being mindful of these things during the day can help you sleep deeper at night.
- Create a morning routine. Remember how routine can help train your body? Morning routines help, too! Waking up at the same time each morning is an important part of keeping your body on a consistent schedule. Avoid snoozing the alarm and sleeping in too late on weekends, as good as it might feel to do so. To help motivate you to get up, try to have at least one thing to look forward to like your favorite coffee or tea, a few minutes of reading, or a yoga routine. This will help your day run smoother and your sleep more sound.
- Upgrade your mattress. Let’s face it: you can have the best nighttime routine in the world, but if your mattress is old or uncomfortable, it’s going to be a lot harder to fall asleep, and you probably won’t wake up feeling very rested. That’s why it’s vital to regularly check in on the state of your mattress to see if it’s supporting you, or leaving you tossing and turning.
If you decide that your mattress just isn’t working for you anymore, or you’re waking up groggy and in pain, you might need a new one. If so, we’d love to have you visit us at one of ten UltiMattress locations. We’ll be here ready to help you improve your sleep!
Clocking in enough quality sleep is absolutely essential for our physical, mental, and emotional health. Try these 6 tips to get the best sleep tonight. If you find you're still having trouble after trying out these tips, don't be afraid to talk to your doctor about potential undiagnosed sleep disorders.