We normally spend about a third of our lives sleeping in our bed. Unfortunately, most people report having some type of sleep issue at some time in their life. The issues range from difficulty falling asleep, trouble staying asleep or full on insomnia. Here are some of our top tips for getting the sleep you need.
Change How You Look at Your Mattress
Whether or not you get a good night’s sleep has a lot to do with your mattress. Being comfortable can alleviate many issues when it comes to falling asleep and staying asleep. Studies now suggest that most people can fall asleep in 15-20 minutes if they are comfortable. Over time, sleeping in the same place on your bed can affect how well your mattress performs. Over its lifetime, a variety of natural materials will accumulate inside the mattress which will make the mattress uncomfortable, heavier and can contribute to allergies. Most of us have heard that you should replace your mattress after 10 years. That number depends on how often the mattress used and how well you care for it, but 8-10 years is typically a good rule of thumb. So, how do you know what mattress be right for you? Try them out. When you go shopping lay on the mattress to see how it works for you. If you aren’t comfortable laying on it in the store, you won’t be comfortable at home. A quick search for Beds Auckland or Beds Wellington can help you make an informed decision on what type of mattress you should look for.
Create Your Perfect Bedtime Routine
Bedtime routines aren’t just for children. All ages can benefit from creating and sticking to a routine that will help your body prepare for sleep. At the end of your day gets closer, you should be making sure that your body is relaxed and ready to get the best sleep possible. Turn off the electronics, including your phone, at least an hour before you want to fall. Try a relaxing bubble bath or catch up on your reading, anything that is calm and relaxing will help prep your body and mind for sleep, so you can fall asleep fast and get the rest you need.
Get Your Exercise
According to a study conducted by the National Sleep Foundation, exercising can help you to fall asleep faster and deepen your sleep. Just make sure that you are exercising in the morning or early afternoon to get the best results, and don’t vigorously exercise within 3 hours of the time you want to go to sleep.
Keep Your Cool
Many experts believe that being cool when you go to sleep, has a big impact on how easy it is for you to fall asleep. The suggested ideal temperature is about 18.33 °C, which can present a problem if it is hot outside. There are alternatives to air conditioning. While typical memory foam is known for retaining heat, you can buy mattresses that use a gel-infused technology to allows for more air flow, which in turn keeps you cooler at night. Visit Beds Sale Wellington or Beds Store Auckland to see the latest in mattress technology.
Get Enough Sleep
Everyone is different and not everyone needs to get the same exact amount of sleep. Most people have heard that you need eight hours of sleep to be at your best. But, there are other sources that say that you need less sleep as you get older. So, which is correct? Studies conducted by Walter Reed Research Institute found that even as little as seven hours of sleep per night caused participants to slowly build up side effects from sleep deprivation over in just a few weeks. There are people who can function just fine on five or six hours of sleep per night, but they are few and far between. Many of us are going need to get at least eight full hours or we will start to see slower reaction times and diminished attention spans. But, don’t think that sleeping late on your days off will make up for any lost sleep, each night is what is important.
Making sure you have the right mattress for you is a key factor in assuring that you get the well-deserved sleep you need to be at your very best.