Do you find yourself tossing and turning for hours after you tuck yourself under the covers? Chronic sleep deprivation affects millions of Americans, and it can severely impact how you function on a daily basis. If you’re one of the 60 million Americans having trouble falling asleep at night, there are numerous ways you can change your sleep routine to get a better night’s rest. From switching up your sleep habits to taking a trip to The Mattress Hub to find your perfect mattress, a few simple changes can help you fall asleep without spending hours counting sheep.
Evening Sleep Helpers
While you may not plan on going to bed until the late evening, there’s plenty you can do in the daytime to ensure you’ll fall asleep at night. For example, eating heavy meals earlier in the day can make it easier for you to go to sleep faster. Avoiding spicy food and junk food before bedtime will also help you catch more z’s earlier in the evening. However, if you find yourself struggling with any late-night cravings, certain foods such as bananas and oatmeal may actually help you fall asleep more quickly.
Cultivating an Atmosphere Fit for Sleep
If you need help relaxing at night, there is plenty you can do to cultivate a healthier sleep environment. Consider having a hot bath, which will lower your internal temperature and help lull you into a blissful slumber. Try to go to sleep at approximately the same time every night and do your most strenuous daily activities at an earlier hour. Avoid bright lights, televisions and computer screens for at least an hour before falling asleep to keep your circadian rhythms as regular as possible.
The Right Bedtime Routine
Figuring out a consistent bedtime routine is one of the most essential aspects of falling asleep at a reasonable time. The best way to do this is by avoiding many of the most common daytime activities several hours before you plan on hitting the hay.
Make sure that you stop drinking caffeine at least six hours before you plan on going to bed, and avoid alcohol at least three hours before your head hits the pillow. Stop exercising two hours before sleeping and stay away from your work for the day one hour before you pass out, and you’re well on your way to a peaceful night’s slumber.
The Right Pillow for You
If you’ve tried all these steps, and you still find yourself tossing and turning in bed at night, perhaps you need a better pillow to help you get a good night’s rest. Finding the perfect pillow is a highly personalized experience, but fortunately, The Mattress Hub is here to help.
Think about your most common sleeping position. If you sleep on your stomach, a thin pillow is what you need to keep weight off your lower back while you’re resting. If you prefer to sleep on your back, a thin pillow with some extra bottom cushioning will cradle your neck. But if you’re a side sleeper, you’ll need a firm pillow to prevent your ear from falling to your shoulder.
The Perfect Mattress for You
If you’ve perfected your sleep routine and have already gotten a brand new pillow, but you’re still having trouble falling asleep, a brand new mattress might be just what you need. If you can’t remember the last time you replaced your mattress, then it’s definitely time to take a new one out for a test drive. After all, you should replace your mattress at least every eight years.
You may prefer a softer mattress that you can sink right into or a firmer mattress that will support you throughout the night, but the best way to find a new one is by stopping at The Mattress Hub and checking out your options.