How to Get a Good Night's Sleep
Getting rest is important. If you have trouble sleeping you might need new sheets, medication or other changes to your general lifestyle.
1. Bedding & Pillows
DreamCloud and Blissy Pillowcases cater to different aspects of your sleep experience. The DreamCloud mattress offers a luxurious hybrid design that combines memory foam and innerspring coils, providing a balance of comfort and support. It's an ideal choice if you're looking for a mattress that contours your body while maintaining responsiveness. On the other hand, Blissy Pillowcases are all about enhancing your skin and hair health.
You may not think about it, but if your bed doesn't provide you with optimal comfort, it can put a damper on your rest and you might not sleep well. Every person is different. Make sure you have a type of mattress that fits your body's needs, as some are firmer or softer. Even if you don't want to commit to a new mattress, mattress toppers might fit your budget and what you are looking for. Brooklinen has mattress toppers made with down. Right now you can get their Down Alternative Mattress Topper for $98.10. All you have to do is add this microgel topper on top of your mattress and it can boost your comfort level to the nines. The microgel offers a softer and silkier feel compared to other toppers.
Also, the type of sheets and pillowcases you use can make a difference too. Instead of cotton, switch to satin. We recommend Brooklinen's Luxe Pillowcases that are now on sale for 10% off. They come in a variety of colors, and with its 480 thread count, these just might be the softest pillowcases you will ever use.
2. Night Shift Work
Circadian rhythms, the body’s internal clock, helps regulate sleep. Shift work can disrupt the body’s circadian rhythm, making it challenging for them to get enough rest. Some shift workers may alternate day and night schedules or work overtime into the night shift, which throws off a person’s sleep schedule. Ironically, poor sleep can compromise work performance and lead to chronic illnesses in the long term.
Medications can be one of the many reasons for bad sleep. For example, certain antidepressants, cold medicines, and blood pressure medications can keep a person awake at night. Individuals who suspect their medications may be interfering with their sleep should consult their physician.
Aches and pain can limit the amount of sleep a person gets. On the other hand, poor sleep can worsen those aches and increase sensitivity to pain. Although pain medications may help, other solutions can promote sleep. For example, body pillows, warm baths and heating pads increase circulation and alleviate tender muscles, allowing for a more restful sleep.
According to the National Library of Medicine, sleep patterns change with age. Older adults tend to wake up often during the night and their sleep time decreases to 6.5 to 7 hours a night. Furthermore, older adults also have more chronic illnesses than the general population, and these illnesses can also factor into sleep deprivation.
Chronic stress can keep anyone up at night, so it’s important to keep stress in check. Establishing a sense of calm before bed isn’t easy, but it’s integral to a successful night’s slumber. Finding a relaxing activity before bedtime can set the mood for a good night’s sleep.
7. Sleep Apnea
One of the more sever reasons for bad sleep is sleep apnea. Noisy breathing during sleep is often caused by snoring or sleep apnea. Although most snoring is harmless (unless it keeps other people awake), sleep apnea is not. People with sleep apnea stop breathing for short periods while sleeping, preventing adequate sleep. This lack of sleep leads to exhaustion during the day and long-term illness.
8. Restless Legs Syndrome
According to the National Institute of Neurological Disorders, restless leg syndrome affects about 7-10% of the population. Restless legs syndrome (RLS), also known as Willis-Ekbom Disease, causes uncontrollable movements in the legs at night. An unsettling sensation comes over the legs, causing the person to awaken and move their legs.
Caffeine increases alertness by affecting chemicals that induce sleep. Although caffeine impacts the body quickly, its effects can last up to 24 hours. Too much caffeine too close to bedtime can prevent an individual from falling or remaining asleep. Anyone experiencing sleep problems should consider all sources of caffeine and limit their intake, especially in the evening.
Some reasons for a bad sleep can be your diet. For example, spicy or fatty foods may contribute to heartburn, which can affect a good night’s sleep. Sugary or caffeinated foods can also cause extended alertness well into when a person is supposed to be asleep. Alcohol can also affect slumber by preventing deep sleep.
11. Poor Sleep Habits
Sleep habits can affect the amount of rest a person achieves. For example, staying up late or sleeping with the television or computer on can keep a person from getting enough sleep. In addition, watching or reading stress-inducing topics before bedtime can raise a person’s anxiety levels, inhibiting their sleep.
Establish Good Sleep Hygiene
Practicing basic sleep hygiene — like keeping the bedroom dark and maintaining a steady sleep schedule — might be all it takes to avert poor sleep. Some other elements of healthy sleep hygiene are:
- Developing a calming bedtime routine.
- Sticking with a consistent sleep schedule.
- Creating a peaceful and comfortable sleep environment.
- Limiting long daytime naps.
- Avoiding electronics before bed.
- Making sleep a priority.
If you're someone who suffers from arthritis, there are some great tips for having a better sleep.
Why is Sleep Important?
While the body might not be very active during sleep, the brain remains very much awake. During sleep, the brain carries out a variety of functions, like processing memory and regulating baseline emotions. The brain also balances physiological functions like the metabolic system and immune system during sleep. Without enough sleep, the immune system weakens, and mental health can decline.
Poor sleep, especially if it occurs over a long period, can deteriorate physical and mental health. Finding the source of sleep deprivation is the first step to curbing sleep deprivation.
Sleep plays a significant role in both physical and mental health. Unfortunately, poor sleep affects almost a third of the U.S. population. Approximately 40% of adults experience sleepiness and exhaustion during the day. Daytime sleep affects school, work, and relationships. Therefore, healthy sleep is essential. To solve sleep problems, knowing where the cause lies is essential.