Getting a good nights rest is essential to your health and well-being. In fact, sleep is just as important as eating healthy and exercising.
Yet millions of people hardly get enough sleep on a daily basis.
This lack of sleep is has a huge impact on your quality of life. Not only does it affect you physically but it impairs your mental wellness too.
As your trusty companion, I’m here to help you get a great nights rest so you can feel good all the time! Having healthy sleep habits will help you feel better inside and out.
If you follow these sleep practices below, you’ll set yourself up for getting the best sleep possible naturally, without relying on any sort of medication.
Stick to a sleep schedule
If you’re like me, you don’t normally start your bedtime routine until you feel tired. This may seem like it makes sense but if you want to fall into a deeper sleep then you really need to stick to a schedule.
Make it a habit to go to bed and wake up at the same time every day, even on the weekends. No exceptions! A small adjustment like this will help your body regulate its internal clock, and this helps you fall asleep faster and for longer periods of time.
Ditch your electronic devices
Are you guilty of using your smartphone or computer to surf the Internet, or watching TV right up until the point you get ready for bed?
If so, this is likely the reason why it’s hard for you to fall asleep.
Many of us use these things for entertainment and relaxation but the excitement, stress and anxiety from TV shows, social media and websites last for quite a bit of time after you’ve unplugged.
To get a better nights rest, make it a rule to cut off all use of electronic devices with a screen at least 30 minutes before you plan to go to sleep.
Skip the catnaps
If you’ve been struggling with a poor nights sleep for a while now, you’re probably known for taking catnaps during the day.
While this may seem like a good solution, the fact is that power naps disrupt your nighttime sleeping schedule.
Do whatever you can to eliminate these short naps and you should find yourself drifting asleep faster, and for longer periods of time at night.
Avoid heavy meals before bedtime
Eating a large meal an hour or two before you hit the sack can have a negative impact on your sleep. Your body has to go through digestion and this internal process can keep your awake.
If possible, avoid heavy meals for at least 3 to 4 hours before bedtime. If you do get hungry again and must snack, keep it light and make the cut off time one hour before you go to sleep.
Keep the temperature cool
Studies have shown that the optimal temperature for sleeping is between 60 to 70°F.
Your body naturally lowers its internal temperature to help you fall asleep and if you’re cranking the heat it will make it harder for you to get some shut-eye.
Set your thermostat to a cooler setting during the summer and consider turning it off completely in the winter as a way keep your bedroom nice and cool.
Reevaluate your mattress
Did you know that the life expectancy for a mattress is only around 10 years? After that point, it’s practically worn out from your bodyweight and could be the exact reason for why you can’t sleep well at night.
Now, replacing a mattress is an expensive endeavor. To get a good one you’re looking at spending at least $800 to $1,200.
If you can’t afford that right now, a cheaper alternative is to buy a memory foam mattress pad. This inexpensive item can revitalize any old mattress and extend the life of your current mattress for a few more years.
Memory foam is the best type of material to sleep on and I’ve never met anyone who hasn’t loved it! The secret behind its comfort is that it molds to your body and reduces pressure at key areas of your limbs. This helps you fall asleep faster, naturally.
If you’d like to save some money and give a memory foam pad a try, take a look at my cheap memory foam mattress topper reviews to see for yourself how valuable they can be.
Keep a bedside journal
With most of us living hectic lifestyles, it can be hard to stop your mind from racing when its time to go to sleep. This leads to a lot of tossing and turning at night.
A simple trick to help mind shut down is by keeping a journal next to your bed.
Each night before your head hits the pillow, take a few minutes to write down all of the things that are running through your mind. This to-do list should include everything like tasks related to work, errands you need to run the next day, activities with kids, and anything else that’s filling your thoughts.
The simple act of writing these things down can help your brain off-load stress which can lead to falling asleep faster.
If you’re still having trouble sleeping
For most people, the tips on this page are all they need to sleep better naturally. If this is not the case for you, there may be something else going on that’s causing your lack of sleep.
If you’re still having trouble sleeping after trying these tips, make an appointment to see your physician. He or she may be able to evaluate your sleeping habits and discover the root cause of what’s preventing you from getting a good nights rest.