Sleep. Something so natural should come easy, but millions of people can’t sleep and struggle every night to get good rest. For some, there’s just not enough time in the day to get the recommended eight hours at night. Others have an active mind that never seems to take a break. To help in the quest for better rest, here are five tips.
- Ready the room. Your bedroom should be a tranquil place. Experts recommend keeping smartphones and televisions out of the bedroom to avoid distractions and interruptions. If you need to unwind before closing your eyes, try reading a book or meditating.
- Schedule sleep time. The National Sleep Foundation (NSF), which comprises experts in all matters related to sleep, recommends setting a bedtime schedule and sticking to it. Pick a time to go to bed every night, and designate a wake-up time. This will help your body get into a routine and get the right amount of rest.
- Set a good foundation. The comfort of your bed is largely determined by your mattress. Ideally, your choice of mattress should consider the size and number of people sleeping on it, provide good support for your body (this is based on the number of springs and coils), and feel comfortable when you lie down.
- Chill out. It’s difficult to fall asleep if you feel too warm. Set your thermostat to a comfortable temperature. The NSF recommends a bedroom be between 60 and 67 degrees.
- Have a snack but not a big meal. The foods you eat affect your sleep. WebMD explains that it’s healthy to have a small snack before bedtime — something like a banana or glass of milk. But you should avoid a big, heavy meal if you want to get good rest.
The right amount of sleep greatly influences your quality of life. Simple changes can make a big difference in the way you look, feel, and function throughout the day.