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Top 5 Tips for a Better Sleep: Your Mattress May Not Be to Blame

We hear it over and over again: you spend a third of your life asleep. So if the average life expectancy is 81 years, that means you’ll be sleeping for about 27 years cumulatively. With numbers like these, it’s no wonder why sleep is the single most important factor influencing your longevity; even more important than diet and exercise. When you sleep, your body fights infections, rests your cardiovascular system, processes information, and restores body balance. Lack of sleep can cause heart problems, decreased productivity, concentration problems, car accidents, etc., but still people keep on tossing and turning. Your mattress isn’t the only factor when it comes to better sleep; if you have trouble sleeping, you can change something else.

1. Beds: choosing the right mattress

The mattress should be an extension of your body. It should shape and support, not cause pain and discomfort. Mattresses usually last up to ten years, after which they basically start to break down. When choosing a mattress, you should test the comfort of the mattress and test more than one. Cost should not be the overriding reason for your choice. The right mattress should be an investment in health. You should also consider your lifestyle and body type. Bigger people and bigger families need bigger beds; don’t be afraid of a king size mattress. Backaches and body aches should also be a clue that you are not sleeping on the right mattress. There are many options for beds with additional support: pocket coils, special firm ones, memory foam mattresses, etc. Choose the mattress that best suits you, because you will be in it a lot!

2. Bedrooms: Set the mood

Bedrooms should be the ultimate place of rest and relaxation. The colors on the walls should calm you down; your light soft and warm. Keep your room at an even and comfortable temperature so you don’t jump into bed shivering or sweating because it’s too hot. Try heated blankets or, conversely, fans to regulate the temperature as well. Soothing images and the radio can help create the basis for deep sleep as well.

3. Diet: Eat to sleep

Adjust your eating and drinking habits so that they don’t interfere with your sleeping patterns. Eating heavy meals, exercising, and consuming too much tobacco, alcohol, and caffeine can all contribute to poor sleep. A light snack is recommended before hitting the hay, and moderate activity can help with fatigue. Save the heavy stuff for the morning or early afternoon and avoid caffeine after 2pm.

4. Routine: Pencil It In

Just like children, adults also need bedtime routines. Try to go to bed and get up at the same time every night; even on weekends. If you feel like you need more sleep, don’t be afraid to sleep, but don’t necessarily make it a habit. Try a warm bath, soft light, or decaffeinated tea before bed each night to help your body learn to respond to these sleep cues. Also, make sure you get enough sleep every night. To achieve the best results, adults need 7-8 hours of sleep a night, although sleep needs vary depending on the individual. Your body is an efficient machine and should wake you up naturally without an alarm clock if you’ve had enough sleep. If you feel tired in the morning, this may be a sign that you need an earlier bedtime.

5. Relax: Just breathe.

A busy or stressful (or both) day can definitely affect your sleeping habits. Some people find it nearly impossible to lull themselves into a sufficiently rested and relaxed state to fall asleep. Before you close your eyes for the day, take a moment to relax and unwind. Try deep breathing or a good book. Close your eyes and imagine a peaceful place. And above all, don’t worry about not sleeping. If you have trouble sleeping, know that it can be fixed – don’t stress your body by worrying about it incessantly.

A few other tips and tricks for sleeping:

• Get to know your body’s sleep preferences. For example, if you sleep on your side, buy the best mattress for side sleepers.
• Give yourself enough space. Don’t curl up in a ball just to be polite – carve out a niche and stay there.
• Eliminate distractions. If your spouse snores, help them find help when sleeping; if you live in a noisy city, use a fan to eliminate white noise at night.
• Know when to consult a sleep specialist. Sleep disorders such as sleep apnea or sleepwalking are not easily cured with a mattress or a cup of tea, and should be taken seriously. Contact your doctor if you’ve tried all other options and still can’t get what you need.

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