A Better Night’s Sleep

A Better Night’s Sleep

Simple ways to secure a better night’s sleep:

sleeping woman

Mattresses and pillows that are comfortable and supportive are essential when creating an environment that is conducive to sleep.

A good night’s sleep can go a long way toward improving quality of life. According to the National Sleep Foundation, experts say most adults need between seven and nine hours of sleep each night. Adequate sleep is essential to human health and safety, as it helps men, women and children alike function to their fullest capacity.

Though the benefits of a good night’s sleep are widely known, 65 percent of respondents in a recent NSF survey admitted they have problems sleeping a few nights each week. That’s a significant cause for concern, as sleep deprivation has been linked to a host of health problems, including obesity and high blood pressure. Inadequate sleep has also been linked to decreased productivity, meaning professionals who are not prioritizing a good night’s sleep could ultimately see their careers suffer as a result.

A variety of factors can impact how well individuals sleep at night. Though some people have preexisting medical conditions that affect the quality of their sleep, many more individuals who struggle with sleep can take some simple steps to alleviate such problems.

* Replace mattresses and pillows if necessary. Some sleeping problems are a byproduct of mattresses and pillows that are old and don’t offer enough support. Quality mattresses can last a long time but should be replaced when they no longer provide a comfortable sleeping environment. Mattresses that make noise, feel lumpy or sag should be replaced. In addition, if sleeping partners routinely wake each other up when one person gets up to use the restroom or get a glass of water, then chances are that mattress is no longer capable of providing an optimal sleep environment. Pillows should be comfortable but still provide support. Pillows also should be cleaned regularly to ensure they are not covered in allergens, which can negatively affect an individual’s sleep.
* Establish and stick to a sleep schedule. Routine can make all the difference when it comes to falling asleep and maintaining that sleep through the night. That’s because the sleep-wake cycle is governed by the circadian clock in the brain. This circadian function is strengthened when the body regularly wakes up and goes to bed at the same time. Once a sleep schedule has been established, men, women and children should do their best to stick to their routines on weekends, when many people tend to sleep in later. Upsetting a sleeping schedule on the weekend can make it more difficult for the body to readjust to the routine come Sunday night and Monday morning.
* Establish and stick to a sleep schedule. Routine can make all the difference when it comes to falling asleep and maintaining that sleep through the night. That’s because the sleep-wake cycle is governed by the circadian clock in the brain. This circadian function is strengthened when the body regularly wakes up and goes to bed at the same time. Once a sleep schedule has been established, men, women and children should do their best to stick to their routines on weekends, when many people tend to sleep in later. Upsetting a sleeping schedule on the weekend can make it more difficult for the body to readjust to the routine come Sunday night and Monday morning.

* Emphasize an environment that is conducive to sleep. The NSF recommends individuals establish sleep environments that are dark, quiet, comfortable and cool. If an environment is not dark enough, individuals can wear eye shades or hang blackout curtains on windows to prevent outside light from entering their homes. Noise and other distractions, including cell phones that ring or vibrate each time a message is incoming, should be addressed. If necessary, men and women can store their cell phones in the kitchen or another room in the house overnight, reducing the likelihood that sleep will be interrupted by incoming phone calls, emails or text messages. Noise distractions, such as a partner snoring, can be remedied with ear plugs.

* Don’t eat dinner or drink alcohol too close to bedtime. The body needs adequate time to digest meals, so individuals who routinely eat shortly before going to bed might find it hard to fall asleep because the body is still working to digest foods. That can be uncomfortable. Alcohol should also be avoided before going to bed, as it can negatively affect the body’s ability to get a deep sleep. Though alcohol right before bed might help men and women fall asleep more quickly, the sleep they get won’t be as restorative as if they had abstained from alcohol in the hours before they went to bed.

For all of your mattress and bedding needs to get a better night’s sleep Call Mattress Corner in Lexington Park and let our sleep specialist help you find the best mattresses available.

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CAPTION: Mattresses and pillows that are comfortable and supportive are essential when creating an environment that is conducive to sleep.