Women's Interests

5 Keys to Improved Sleep

Insomnia – a condition that causes problems both with falling asleep and staying asleep – affects millions of people. Since sleep medical professionals point to sleep as a primary contributing factor to most major illnesses, it’s obvious that it’s not just a good idea but vital to slumber well. Fortunately, those same sleep researchers have also revealed the conditions that affect quality of sleep. Simple lifestyle adjustments can have you sleeping like a baby in no time. Here are five things to do before you even think about look for a sleeping pill at the pharmacy or ask your doctor for a perscriiption.

1. Invest in a quality mattress. Getting a good night’s rest may be as basic as getting a new sleeping surface. Many people report that memory foam mattresses allowed them to completely relax and sleep deeply for the first time in their lives. Treat yourself in the very best bedding you can afford, too. Sheets with at least a 300 thread count are velvety and luxurious, and your blankets and comforters should provide the same feeling. Some mattress companies give away bonus bedding when you buy a new memory foam mattress, but these are usually of a low quality as they are a free add-on for buying the mattress. When it comes to bedding, the best things in life are not free. A better idea is to invest in an adjustable bed mattress, so you can adjust your sleep position for ultimate comfort.

2. Put your body on a schedule. Going to bed and waking up at a set time everyday (yes, even on weekends) puts your body on a regimented resting pattern. Before you know it, your body will “expect” to go to sleep at a fixed time, and you may not even need an alarm clock to get up for work. (You’ll find that your day starts out much better when you wake naturally rather than being jarred awake by an alarm.)

3. Create a contented sleeping environment. It’s highly recommended that your bedroom be quiet and dark. Even the slightest bit of clatter or luminosity-such as the ticking of a clock or a light left on outside-can interrupt sleep, even though the person sleeping may not be conscious of it. Resolve the issue as you deem necessary: A sleep mask and room darkening blinds will screen out the light; earplugs and “white noise” like a ceiling fan can help with interfering noises. Seventy degrees is the optimal sleeping temperature. Most bodies begin to overheat over 75 degrees, and any temperature below 60 degrees is too cold for the body to relax.

4. Lighten up. Stress wreaks havoc on sleep. Look for ways to calm your body prior to going to sleep. Read something that is not too heavy, meditate, try a few calm stretches, or take a warm bath.

5. Protect your sleep from the great caffine caper. Caffeine remains in your body longer than you might imagine-up to 8 hours. For better sleep, you should prohibit caffeine intake at least six hours before you go to sleep. Remember that soda pop drinks, most teas, and chocolate all contain enough caffine to interfere with your sleep.

Nearly all of people who have used this advice vastly improved their sleep quality and therefore their quality of life. Try them out four yourself and see how much better you can feel.