Getting a Good Night’s Sleep Can Be Accomplished with the Right Mattresssubmitted on 28 July 2016
article kindly supplied by BestMattress-Reviews.org
We live in a world that operates 24/7. Therefore, getting a good night’s sleep can sometimes be a challenging undertaking. Getting in sync with the natural sleep-wake cycle or the body’s circadian rhythm is one of the most important techniques to follow for getting a good night’s rest. If you maintain a regular sleep-wake schedule, then you will not only feel more energised but you will also feel more refreshed.
Follow a Regular Routine
Follow a regular sleeping pattern as getting eight hours of sleep at varying times is not the way to beat insomnia or restlessness. That means you need to plan to go to sleep each day at the same hour. Not only will this help you establish your body’s internal clock but it will also help you maximise the quality of sleep you receive. Choose a time when you usually feel tired so you won’t acquire the habit of tossing and turning. If you get enough sleep, you should be able to get up without the need for an alarm. If you need an alarm clock, you should go to bed earlier.
Also, don’t sleep in, even if it is the weekend. The more your sleeping schedule differs, the more tired you will feel. If you need to make up for a late night out, choose instead to take a daytime nap. This will allow you to pay off your sleep indebtedness without disturbing the sleep-wake cycle.
Therefore, you need to be smart when it comes to napping. Whilst napping can make up for any lost sleep, a nap can also make things worse. Limit a nap to about 20 minutes in the afternoon so you can get to sleep at night.
Choose a Comfortable Mattress
You also need to take a look at such sites as BestMattress-Reviews.org to see what mattresses are the best to choose for a restful night’s sleep. Take a look at the various mattresses so you can set up your sleeping area to meet your sleep demands.
Besides sleeping on a comfortable mattress for your body type, you also need to control your exposure to light. Melatonin, which is a hormone that is regulated by the body’s exposure to light, is produced during the sleep-wake cycle. The brain secretes additional melatonin when it is dark, which also makes you feel like drifting off to dreamland. Therefore, less melatonin is produced when it is light, which adds to your alertness or restlessness.
As a result, it is better to expose yourself to light in the morning. For example, drink your coffee outside, if you can, or eat your breakfast next to a window. The light, even if it is subdued by clouds, will help you wake up. Also, it does not hurt to spend more time outdoors during the day.
Use a Light Therapy Box
If required, make use of a light therapy box. The box simulates sunlight and can be particularly useful during the shorter days of a UK winter. At night, do just the opposite. Avoid the bright screen of your computer about one hour before you adjourn to bed. Also, do not watch late-night TV. Not only does the light from the screen prevent the production of melatonin, but many TV programs are also more stimulating than they are relaxing. Instead, read or listen to audio books before you go to bed.
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