You’d imagine spending one-third of your life sleeping would have made you good at it.
Between the stress of work, family, and finances, our sleep issues seem worse than ever before. We’re tired and irritable. We’re spending weekends sleeping to “catch up” the lost time during the week.
Here’s the thing: You always hear you need a solid 8 hours of sleep… but no one talks about the quality of sleep.
Consider this article the one to help you get the perfect night’s sleep, finally.
Sleep Suggestion #1: Fix Your Rhythm
One of the biggest problems with our sleep is trying to set times when our bodies go through sleep rhythms. This is known as the circadian rhythm — our body’s natural cycle for when we’re awake and tired. Our body goes through several deep REM cycles throughout the night, but waking up in the middle of one of these cycles makes us tired.
Fix it with these timers:
This lets you calculate what time you should fall asleep for optimal REM. Following the suggestions and you’ll avoid disrupting those deep sleep moments.
Sleep Suggestion #2: Fix Your Comfort
Many pay no mind to their mattress and sleep comfort.
They’ll buy a mattress and use it for a decade (or more).
Every person has a unique “sleep profile” like:
- The way they sleep
- The softness/firmness of the mattress
- The number of pillows used
Some even prefer sleeper recliner chairs letting them drift off in front of their televisions or if they prefer the comfort of sitting slightly up when sleeping. Your best option is to try different mattresses and comfort levels — use those in-home trial periods to find the right comfort for you.
Sleep Suggestion #3: Fix Your Body
Several conditions can prevent a good night’s sleep:
- Sleep apnea
Some are natural night owls, too, caused from adjusting to late-night work hours.
Talk to a professional if you’ve lost control of your body’s function to sleep effectively. These professionals and organizations will perform at-home or on-location sleep studies developing a better sleep profile. The study will also help direct you to much-needed medications or lifestyle changes.
Sleep Suggestion #4: Fix Your Routine and Habits
Do you do any of the following?
- Keep a TV in the bedroom
- Stare at your bright phone for long hours in bed
- Spend a great deal of time lounging in the bedroom
Many agree our bedroom routines and habits should remain minimal — keeping the bedroom for sleep and intimacy.
The bedroom design will help develop a better night’s rest:
- Low lights
- Clean environment
- Optional white noise
The point is using the bedroom for rest.
Sleep Suggestion #5: Fix Your Pillow
This follows the same as choosing a good mattress or sleeping arrangement.
Your pillow should fit your preferred comfort level:
- Position (back, side, stomach)
You may find it helpful in placing a pillow under your legs to help align your spine and comfort. Or, using a full-body pillow to wrap around for psychological comfort. Also, replace your pillows! Try to make a routine of replacing your pillow once every six months to a year if they’re distorting and becoming uncomfortable!
It may not happen overnight, but you’ll soon get better, restful sleep with a few changes to your environment, timing, and routine. This will have you waking up with more energy and vigor to take on the day. Plus, who doesn’t want a better night’s sleep?