Sleep Deprived? Here Are 6 Ways to Ensure a Full Night of ZZZs
Daylight Savings Time is this Sunday, and per the age-old saying "spring forward, fall back," we'll all be forced to set our respective clocks forward an hour and lose a precious 60 minutes of pure, uninterrupted slumber. That, coupled with the CDC's recent declaration that sleep deprivation is an actual public health epidemic, has made us more cognizant than ever of the length and quality of our rest (the National Sleep Foundation recommends a minimum of 7 hours per night). To help make certain that our sleep is as blissful as possible, we asked our friends over at Serta for some helpful tips. Click through below for some nuggets of wisdom straight from the mattress pros.
1. Establish a relaxing bedtime routine.
Small rituals such as a warm bath, a cup of hot herbal tea, or non-intensive yoga can help relax the body and mind so you can fall asleep faster.
2. Keep your bedroom cool, dark, and quiet.
Creating the right bedroom environment can help promote better sleep by helping you to fall asleep faster and stay asleep longer. Most experts agree that the optimal sleep temperature is around 60 °F. To gauge the coolness of the room, try nabbing a digital alarm clock (like this one) that displays an indoor room temperature reading.
3. Invest in a comfortable, quality mattress that will give you enough support and room for sleep.
If you haven’t purchased a new mattress in several years, or if your current mattress is uncomfortable, upgrade to a better quality mattress that meets the comfort needs of you and your sleeping buddy. On average, you should replace your mattress every seven to 10 years.
4. Make your bedroom a sanctuary from the stresses of the day by keeping work and other distractions out.
It's important to shut down electronics and relax your mind as you wind down for sleep. Dim your lights in the evening to tell your body that it is time for sleep.
5. Get out of bed if you are not sleepy (and return when you are sleepy).
If you can’t fall asleep right away, don’t stress yourself out. Step away and try doing something to loosen up, such as reading a book or listening to mellow music until your feel ready to go to bed.
6. Exercise daily.
Whether you like to exercise vigorously with cardio and weights, or prefer lighter exercise such as daily walks, sticking to a routine can actually improve how you sleep.