We all go through times where a good night's sleep seems impossible. To help, here are 4 suggestions that may get you some much-needed rest we gathered by reviewing reputable sources. As with any health issue, we always recommend speaking with your healthcare professional.
Several experts agree: regular exercise may help you get more sleep. In fact, an article published on Harvard Health Publishing stated that exercising helps boost your natural sleep hormones. However, it is also recommended that you do not engage in strenuous physical activity before bedtime because it will be too stimulating, bringing you back to square one.
2. Watch your napping
According to many sources, napping too often or for too long may affect your nighttime snoozing. According to HelpGuide.org, napping can worsen any issues you have sleeping, so try to limit naps in general, keep them to 15 - 20 minutes and take them in the early afternoon.
3. Stick to a sleep schedule
Experts recommend that you are strict with your sleeping schedule. An article published by the Mayo Clinic has a few suggestions:
- Go to bed at the same time every day, and limit weekend pattern changes to an hour.
- Plan around no more than 8 hours of sleep a day.
- If you cannot fall asleep within 20 minutes, get out of bed and relax somewhere outside of your bedroom. Read, listen to music or meditate. Then, once tired, go back to bed. Repeat if necessary.
4. Reevaluate your mattress
According to an article written in The National Sleep Foundation, old mattresses and uncomfortable pillows could be a culprit behind poor sleep. If your mattress is over 10 years old, it might not offer the comfort and support you need. Also, be aware of allergens and dust that collect in older mattresses — these can exacerbate sleep issues.
If you’re looking for a new mattress, we have you covered. Several companies offer home delivery with a trial period to test a mattress:
- Casper:100-night trial
- Tuft & Needle:100-night trial
- Puffy:101-night trial
- Saatva:120-night trial
- Awara:365-night trial
- DreamCloud:365-night trial
- Level Sleep:365-night trial
- Nectar:365-night trial
If you need help finding that new mattress, check out the ConsumerAffairs Mattress Buyers Guide for even more information.
Lack of sleep is a real issue that could evolve into further problems, so it shouldn’t be taken lightly. Remember to speak to your doctor if sleeping troubles persist.