Sleep takes up approximately one third of our day, which adds up to 25 years of our lives. 25 years. Why not make the most of that sleep time and get the best sleep you can? Here are a few ways you can get the best sleep of your life.
Get A New Mattress
Sometimes no matter how hard you try, you just can’t get comfortable at night. This may be a good sign to get yourself a new mattress. With a life expectancy of ten years, mattresses can begin to warp and become lumpy. This can cause you to feel uncomfortable, wake up with sore muscles and can hurt you in the long run. However, mattresses can be pretty pricey, so if you’re feeling a bit frugal, but you’re also feeling some pain from your mattress, why not get yourself a mattress topper for the time being? They add an extra layer to your mattress, offering some support to your back and neck, without having to cost you an arm and a leg.
Turn Off The Screens
Thirty minutes before you sleep, you should unwind from the day without any screens. The light from your screens often distract you and stop your mind from settling down, getting ready for sleep. If you need a distraction to help you nod off, why not rest your head on your pillow or two, and read a book? Just make sure you keep a light on nearby; eye strain is a killer.
Increase Levels Of Melatonin With Darkness
Speaking of light, the hormone melatonin, which regulates your circadian rhythm (your body clock) is released in darkness. If you want to have better quality sleep, let Amy Darcy from Eat Pray Workout help you out. “ One thing that many of us don't realise is that regular exposure to artificial light at night can disturb this cycle. Artificial light includes light from phones, iPads, computers, TVs or any other blue light devices. Not only can it leave your mind racing right before bed keeping your thoughts ticking over, but it can also affect how you feel throughout the day.” Find out more about Eat Pray Workout by following them on Facebook and Instagram. P.S. If you’ve ever wondered why you feel so sleepy after seeing a movie in the middle of the day, you can thank the release of melatonin; darkness makes you sleepy.
A bit of cardio never hurt anybody, and a bit of cardio can help you sleep better. Much like screens, you should avoid working out thirty minutes before you hit the hay. However, a workout can really help tucker you out, which can help you sleep better. So go ahead, break a sweat! Terri Bowman, founder of Brain Wellness Spa offers her advice for a better night's sleep. "Exercising will help lower your nervous system stress but it doesn't have to be a gruelling session in the gym, a walk or bike ride will be enough to get the brain feeling more relaxed for hours afterwards." Find out more about Brain Wellness Spa by following them on Facebook and Twitter.
Some Final Advice
Dr Christine May, a dentist trained in dental sleep medicine from Facewell, offers her advice for those who want to sleep better. “Going to bed before 11, avoiding mental stimulation late at night, avoiding energising foods such as sugars or excess chilli and stimulants such as caffeine, doing some daily exercise, meditation or relaxation breathing can all help sleep quality.” Find out more about Facewell by following them on Facebook, Instagram and Twitter.
Sleep is one of the most important parts of our day, so why not make the most of it? For more advice about sleep head here.