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If there is one thing in this world that just about everyone could use, it’s more sleep. Between work, social lives, and social media taking up time, finding time to get a good eight hours of sleep can seem impossible.
Thankfully there are things that you can do to help improve your quality and length of sleep. Counting sheep is no longer necessary, thanks to many scientific advancements in rest and sleep technology.
At Furniture Fair, our Sleep Center is committed to helping improve customer sleep. We want to share some tips and tricks we’ve picked up over 60 years of experience selling quality bedding and mattresses.
This article will cover ten ways to help you sleep better this year. Read on to find out how to sleep longer and wake more rested and refreshed. Here ten ways to get better sleep.
Here are a few ways in which sleep helps benefit you.
Establishing a consistent sleep schedule is one of the most effective ways to improve sleep quality. This means going to bed and waking up at the same time every day, even on weekends.
When you maintain a regular sleep-wake cycle, your body becomes accustomed to the routine and can adjust accordingly, making it easier to fall asleep and stay asleep throughout the night.
Creating a bedtime routine can be an effective way to help you fall asleep faster and enjoy a more restful night's sleep. The first step is to establish a consistent sleep schedule and stick to it, even on weekends.
This will help regulate your body's internal clock and improve the quality of your sleep. Next, consider incorporating relaxation techniques into your routine, such as taking a warm bath or practicing meditation or deep breathing exercises.
Avoiding stimulating activities, such as using electronic devices, for at least an hour before bedtime can also help calm your mind and prepare your body for sleep.
Additionally, make your sleeping environment conducive to sleep by keeping your room dark, cool, and quiet. Finally, consider incorporating a pre-sleep ritual, such as reading a book or listening to calming music, to help signal to your body that it is time to wind down and prepare for sleep.
By establishing a consistent bedtime routine that includes relaxation techniques and creating a conducive sleep environment, you can improve the quality and duration of your sleep.
Creating a relaxing sleep environment is another essential step to getting better sleep. Ensure your bedroom is dark, quiet, and cool, as these conditions can promote better sleep.
Use blackout curtains or an eye mask to block out any light, and use earplugs or a white noise machine to mask any outside noises. Additionally, invest in a comfortable mattress and pillows that support your body and help you feel relaxed.
Lowering the temperature in your room can help you sleep better because cooler temperatures promote the body's natural sleep cycle. As the body prepares for sleep, its temperature naturally drops slightly.
Creating a cooler environment can help your body better regulate its temperature and induce a more restful state. Additionally, a cooler room can reduce the humidity level, preventing you from feeling too warm or sticky and creating a more comfortable sleeping environment overall.
Studies have also shown that people tend to sleep better in cooler temperatures, as it helps to regulate melatonin levels, a hormone that helps regulate sleep. Creating a cooler sleep environment can help you fall asleep faster and enjoy a more restful night's sleep.
Caffeine, alcohol, and nicotine can all interfere with your sleep quality. Caffeine is a stimulant that can make it harder to fall asleep, while alcohol can disrupt your sleep cycle and cause you to wake up during the night.
Conversely, nicotine is also a stimulant and can make it difficult to fall asleep. Avoid these substances, especially before bedtime, to improve your sleep quality.
Relaxation techniques like deep breathing, meditation, and yoga can help you calm your mind and prepare for sleep. These practices can also reduce stress and anxiety, common culprits of poor sleep quality.
Experiment with different techniques and find what works best for you. Incorporating relaxation techniques into your bedtime routine can signal your body that it's time to wind down and prepare for sleep.
The blue light emitted by electronic screens can interfere with your body's natural sleep-wake cycle by suppressing the production of the sleep hormone melatonin. To avoid this, limit your screen time before bed.
Turn off electronic devices at least an hour before bedtime, or use blue light-blocking glasses to reduce the impact of blue light on your sleep quality.
A straightforward way to keep cool at night is to use a fan. If you don't have a ceiling fan, consider investing in a stand-alone fan or even a small desktop fan that you can place on your nightstand.
Many people find that the ambient noise generated by a room fan can help them relax and sleep better. The steady hum of a fan can create a calming background noise that can drown out other distracting sounds, such as traffic or loud neighbors.
Ambient fan noise can create a more peaceful environment for sleep, helping to reduce stress and promote relaxation. Additionally, the gentle breeze generated by a fan can help circulate the air in your room, making it feel cooler and more comfortable.
This can also promote deeper and more restful sleep, as your body temperature naturally drops during sleep. Overall, the ambient noise generated by a room fan can be a simple and effective tool for improving sleep quality and promoting overall health and well-being.
Your sleep position can significantly impact the quality and quantity of your sleep. Sleeping on your back is generally considered the healthiest position, as it aligns your spine and minimizes pressure on your joints.
However, if you snore or have sleep apnea, sleeping on your back can worsen these conditions. Sleeping on your side is another common position and is especially helpful for those with acid reflux. However, side sleeping can also lead to shoulder pain or wrinkles on the face due to the pressure on these areas.
Sleeping on your stomach is generally not recommended, as it can strain the neck and spine, leading to back pain and discomfort. Ultimately, the best sleep position is the most comfortable for you and allows you to get a full night's rest without any discomfort or pain. Experimenting with different sleep positions and pillows can help you find the perfect position for a restful night's sleep.
A proper mattress is crucial for getting a good night's sleep. A mattress that provides the right level of support and comfort can help to reduce aches and pains. Choosing the right mattress involves considering factors such as sleeping position, body weight, and personal preferences.
When shopping for a new mattress, Ideally, you want a mattress that is right for you, but this can be a tricky balance to strike.
One approach is to look for a mattress specifically designed to provide the right comfort and support for you. Many manufacturers now offer mattresses combining different types of foam and coils to provide cushioning and alignment for specific body types.
Furniture Fair’s solution to finding the best mattress is the bedMATCH rest test program. This scientific mattress diagnostic test will help you choose a mattress that is right for you and a mattress that works within your preferred budget.
bedMATCH is a patented diagnostic system that matches you with the mattress best suited for your body type and sleeping position. Using 18 statistical measurements, over 1,000 scientific calculations, and the information you provide about your sleep preferences, bedMATCH identifies your body's optimal postural support and pressure relief.
When your mattress provides optimal postural support based on your body type and sleeping position, your body stays properly aligned and supported during sleep.
Another option is to consider a mattress topper, which can be added to an existing mattress to provide extra cushioning or support. For example, if you have a mattress that is too firm, adding a plush topper can make it more comfortable without sacrificing support.
Ultimately, the key is to take the time to test out different mattresses and find one that feels comfortable and supportive to you. Feel free to ask questions and seek expert advice at any Sleep Center location at Furniture Fair.
In conclusion, getting a good night's sleep is essential for our overall health and well-being. Incorporating the ten strategies mentioned in this article can help you achieve a better night's sleep.
Whether establishing a consistent bedtime routine, creating a sleep-conducive environment, implementing relaxation techniques, or finding the right mattress for your sleep position, it's essential to find what works best for you and make it a part of your nightly routine.
By prioritizing sleep and taking steps to improve its quality, you can reap the benefits of feeling more rested, alert, and productive during the day. Remember, a good night's sleep is not a luxury, it's a necessity.
If you want to try bedMATCH or check out the mattress options available at any Sleep Center in Cincinnati, Dayton, Northern Kentucky, Southern Indiana, or Louisville, visit one of our locations or schedule an appointment with a sleep specialist. With the right mattress, you can enjoy a good night's sleep and wake up refreshed and ready to face the day.
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The Mattress Buyer's Guide will help you
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