In 2015, the Centers for Disease Control and Prevention estimated 50 to 70 million people in the United States have some type of sleeping disorder. Yet, sleep is so important for your well-being and truly influences every aspect of your life. Check out these tips for getting a better night’s sleep.
Create a sleep schedule
When you go to bed and wake up at the same time every day, your body becomes accustomed to that routine and doesn’t feel as tired or sluggish. This is harder to accomplish during trips or vacations, but sticking to a schedule as much as possible will help ease the transition back into your normal life.
Make a nighttime ritual
A nighttime ritual serves as a signal to your body that sleep is coming. Some examples include dimming the lights, taking a relaxing bath or shower, reading or listening to music. However, avoid the use of electronics in bed because the light from the screen can make it more difficult to fall asleep.
Exercise early in the day
While exercising is good for the body, doing so immediately before bed can cause your adrenaline levels to increase and keep you up at night. To prevent this from happening, ensure you end all exercises at least two hours prior to bedtime. Additionally, exercising in the morning provides added benefits such as boosting your metabolism and increasing focus for the day ahead.
Place a pillow between your legs
A common issue that keeps people from falling asleep is stress in the back. One solution for this pain is placing a pillow between your legs. When you sleep on your side, you are naturally pulling your spine out of alignment with your upper leg. The pillow counteracts this by reducing the stress that is put on your body.
Sleep with an incontinence bed pad
Sometimes the reason we cannot fall asleep is the stress of having an overnight accident, whether that is from your own urinary incontinence or a young child that is sleeping beside you. Rest peacefully knowing that your sheets and mattress are protected. Wearever provides reliable, reusable, and dependable incontinence bed pads.
If you are planning to nap during the day, make sure you do so at least six hours before you go to bed for the evening. If you nap too late in the day, there is a chance that your body will still be energized from your afternoon snooze, making it difficult to fall asleep at night.
Place your pillow in a neutral position for your neck
Many people have difficulty sleeping due to neck pain and the inability to get comfortable in bed. This is often because their head is either too high or too low on their pillow. To prevent this, be sure to check that your pillow keeps your neck in a neutral position. This is when your head balances directly over your spine in a perfect line.
Drink a cup of chamomile tea
Chamomile has always been thought of as a natural way to calm the body and assist in getting a restful night’s sleep. Experts say this herb relaxes muscles and the nervous system. Chamomile tea is very popular and can be found at most local grocery stores.
In addition to feeling more rested, getting enough sleep can boost your immune system, help you maintain a healthy weight and reduce stress – all of which are important to overall health.