How to get better sleep is always a problem for most of us. It never be a problem when we are young, but as we grow up and started working, we may suffer from insomnia or wake up several times during sleeping. Actually, nearly 80% of Americans admit they would feel better and more prepared for the day if they had an extra hour of sleep.
Luckily, solutions are not out of reach. The sleep tips below are the Better Sleep Council’s trusted solutions to help avoid the damaging effects of sleep deprivation and general grogginess after a poor night’s sleep. In short, these tips on how to sleep better can make Monday mornings – and every other morning – a lot easier to handle.
Per our research, in order to get better sleep, you need to have a awesome bedroom and furniture, like mattress, topper or pad, blanket. The you need to pay attention to your diet, don’t eat or drink wrong things before sleeping, and then correct exercise schedule and habit, good mood, all this worked together to delivery better sleeping experience.
Run a sleep schedule
This is the most important If you do only one thing to improve your sleep, this is it, says Dr. Breus: Go to bed at the same time every night and get up at the same time the next morning—even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up
Your bedroom should be a haven of comfort. Create a room that is dark, quiet, comfortable and cool for the best sleep possible. Consider a bedroom makeover.
Sleeping on the correct mattress
Believe it or not, lots of tossing and turning may be less about you and more about what you’re lying on. That’s right: An uncomfortable mattress might the source of your sleepless nights. Whether that’s because it’s too firm or too soft, it’s important to recognize the signs that it’s time to buy a new one. Best mattress means best sleep, trust me.
Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline, but pay attention to how you actually feel under the covers. Some mattress will sleep hot, especially for memory foam mattress and heavy guy, so you’d better pick up a mattress with airflow design and use gel memory foam if possible.
Use pillow correctly
The perfect position for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep. Ask your wife/husband to check the alignment of your head and neck when you’re in your starting sleep position. If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you’re a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight.
Try separate blankets in a shared bed.
If your bed partner is constantly stealing all the covers or one of you sweats while the other shivers, it might be a good idea to try making the bed with separate sets of sheets. “Use only one fitted sheet to start,” Robert Oexman, D.O., director of the Consumer report told HuffPost in 2013. “Then make the top-of-bed with twin-size flat sheets and blankets to meet each person’s needs. If you’re worried about how that will look — no problem — you can cover this up with a single comforter when dressing the bed each morning.”
Take a hot bath.
A cozy soak raises your body temperature slightly. Then, when you hop out, you’ll cool down quickly, which mimics the natural drop in body temperature caused by the brain as it readies the body for sleep. A warm bath before bed seems to help people fall asleep more quickly, but also get better quality sleep, according to a small 1985 study.
Avoid eating too much before bed
Your body won’t digest while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.
Don’t drink coffee during the night
Caffeine can remain in your system longer than you might realize. Stay hydrated with water instead of having coffee, tea or soda in the afternoon.
Sip milk, not a martini
A few hours after drinking, alcohol levels in your blood start to drop, which signals your body to wake up. It takes an average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.