You may already know that sleep is essential to maintaining good physical and mental health. However, despite its importance, most people don’t get nearly enough sleep at night. Knowing the ideal sleep situation for you could help!
Organizations like the CDC and the National Institute of Health have already provided extensive guidelines to help people get more rest. However, it’s understandable to feel overwhelmed by so much information. Keep in mind that it is not all or nothing. Even making just a few small changes can help you get a better night’s sleep. Here are five tips to find your ideal sleep situation:
Wake up and go to bed at the same time every day.
Waking up and going to sleep at different times throughout the week can throw off your natural sleep cycle and make it more difficult to fall and stay asleep. Set a fixed wake-up and bedtime to get into the rhythm of consistent sleep.
Check your bedroom temperature.
Many studies report that a cool 60-67° F is the ideal bedroom temperature for sleeping. However, keep in mind that the most critical factor is your comfort level. Adjust your thermostat to the low end of your natural comfort zone for the best chance of achieving the perfect bedroom temperature.
Wear comfortable pajamas.
Choose sleepwear that is comfortable and feels good when you put it on. Popular fabrics include cotton, an all-natural breathable material, and flannel, which provides both warmth and breathability.
If you tend to overheat while you sleep or experience night sweats, try moisture-wicking sleepwear. The material is designed to draw water away from the skin and can help regulate your body temperature.
Invest in a high-quality mattress, pillows, and bedding.
Frequently, an uncomfortable mattress is a primary culprit behind poor sleep. A high-quality mattress is vital to make sure your spine is supported and avoid aches or pains. Changing your sheets and blankets may also improve your quality of sleep. Search for bedding that feels comfortable to the touch, with breathable fabric to avoid overheating at night.
Wind-down for at least 30 minutes.
A good wind-down routine can help you feel sleepier before bed and may prevent you from waking up throughout the night. Low impact stretching, listening to relaxing music, and quiet reading are all examples of ways to ease your mind and prepare yourself to go to sleep. Dimming the lights and avoiding devices like tablets and cell phones will also help you unwind and create a more sleep-friendly environment.
If you’re having trouble sleeping, it may be the result of a more serious sleep disorder. Our team is committed to providing the very best in sleep apnea treatment. Contact us today to schedule a sleep study.
