5 Tips and Tricks for a Good Night’s Sleep

Many people have difficulty falling asleep — or staying asleep for a healthy amount of time. Consider the following five suggestions if tossing and turning is a problem for you.

Eliminate Light Sources

Sleep in as dark a room as possible. According to the National Sleep Foundation, most people’s bodies work on an internal 24-hour clock. There are daytime periods when you’re more awake than other times, and groups of hours when you’re sleepy. Even with this fluctuation in wakefulness and sleepiness, most people are usually awake when it is light outside and asleep when it is dark. If light creeps into the room when you are trying to sleep, your internal clock becomes confused. Consider room darkening shades or wear an eye mask if you can’t completely eliminate the light source.

Exercise Regularly

HelpGuide.org explains that people who exercise regularly feel more awake during the day and sleep better at night. All exercise helps, everything from a short-walk in your neighborhood to an extensive workout at a fitness center. The more vigorous your exercise routine, the deeper your sleep. Time your exercise so you’ve completed it 3 to 4 hours before bedtime. Exercise increases your metabolism, causing you to feel more alive and awake — and not sleepy.

Buy a Comfortable Mattress and Pillows

Flat pillows cause a stiff neck. Whether a side sleeper and someone who sleeps on their back, buy pillows designed for the way you sleep. A lumpy mattress causes a back ache. Memory foam mattresses are a popular choice for relieving the pain. They conform to your body’s contour, providing pressure relief while you sleep. A better choice for many, however, is a Tuft and Needle mattress that’s neither made of memory foam nor latex. Read some Tuft and Needle mattress reviews to learn why many people prefer the two customized foam layers of this US-made mattress.

Stick to a Sleep Schedule

Going to sleep at the same time every night and setting your alarm clock or smartphone alarm for the same time every morning — even on weekends — help your body’s internal clock work correctly. A consistent sleep schedule, with the same times and not just the same amount of hours, is a restorative process. In comparison, jet lag, having to rapidly adjust to a different time zone when traveling long distances, such as from the United States to Europe or Asia, is a destructive process that shakes up your 24-hour clock.

Eat Cheese and Crackers

Have a snack of cheese and crackers an hour before bedtime. The crackers (carbohydrates) and cheese (calcium) — which includes the amino acid tryptophan — boosts serotonin, a chemical naturally appearing in the brain which has a calming effect. If you don’t want cheese, substitute peanut butter for it.
Sleep plays an important role in your health and well-being. It reduces stress, regulates your moods, and helps make you look and feel better. Try the tips listed here, and see which works best for you.

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