Introduction

If you have trouble sleeping, you’re not alone. Many people suffer from insomnia or other sleep disorders and the majority of us don’t get a good night’s sleep every once in a while. If this is happening to you, check out some of the tips below for an amazing night’s sleep.

Invest in a comfortable mattress.

The first thing you need to do is invest in a comfortable mattress. A good mattress should be comfortable, supportive and durable. It should also have the right level of firmness for your body type, which means that if you have back pain, or if your back hurts when you wake up in the morning, then it might be time to consider replacing your current mattress with something new.

A good rule of thumb is this: if there’s any doubt about whether or not it’s time for a new mattress (or at least some new pillows!), then it probably is! Be sure to check out our article on how long does memory foam last?

Try to go to sleep and wake up at around the same time every day.

Are you having trouble sleeping?

Do you wake up after only a few hours of sleep, or do you find yourself tossing and turning all night? If so, try going to bed and waking up at around the same time every day. This will help your body’s internal clock, which is responsible for regulating your sleep-wake cycle. It is best if you maintain a regular schedule seven days a week, so that your body can get used to it quickly. You may also want to consider using an alarm clock that has an adjustable snooze feature; this way, if you have set an earlier-than-usual wakeup time (for example for work), it will be easier for you to stay awake during those first few critical hours after waking up in the morning.

Avoid caffeine, alcohol and tobacco before bed.

• Avoid caffeine, alcohol, and tobacco before bed. Caffeine is a stimulant that can keep you awake for hours after drinking it. Alcohol is a depressant that can also disrupt your sleep by disrupting the delta-wave cycle (a part of the sleep cycle where brain activity is slowed down). Tobacco products such as cigarettes and chewing tobacco have been shown to interrupt your ability to fall asleep by causing coughing and throat clearing during sleep

Limit naps during the day.

Limit naps during the day. The ideal amount of sleep for adults is 7-9 hours per night, according to the National Sleep Foundation. Sleeping less than that can have negative effects on memory and learning because it doesn’t allow your brain to process information properly.

Sleep deprivation can also cause irritability, depression and poor concentration—not exactly what you want if you’re trying to get through a challenging topic at work! If you don’t get enough sleep at night but still need some rest during the day (as many people do), limit yourself to 20 minutes of daytime napping every couple days so that you’re not overworking your body while resting in bed all day long.

Exercise more throughout the day.

While it’s true that exercise helps you sleep, it can also help you wake up better. How? Well, it depends on what type of exercise you do. If you’re exercising to wake up, running on a treadmill at 6:00AM may not be the best choice for you. Instead, try some light stretching or yoga in your living room while watching TV with the sound off and feel how relaxed your body gets before getting out of bed (and into your day).

If you want to use exercise as a way to fall asleep faster and stay asleep longer, do some type of light cardio before going to bed—a brisk walk outside or an easy jog on a treadmill are both great options that won’t make too much noise or light pollution overnight.

There are lots of things you can do to sleep better.

There are lots of things you can do to sleep better.

• Avoid alcohol and caffeine before bedtime, as both are stimulants that make it difficult to fall asleep.
• Take a warm bath an hour before bedtime. The warmth increases blood flow, which makes it easier for your body and mind to relax.
• Read a book or magazine in bed while lying on your back with your legs propped up by pillows under the knees (this is called the fetal position). This position will help you fall asleep quickly and stay asleep throughout the night!

Conclusion

Everyone deserves a good night’s rest. If you aren’t getting enough sleep, try some of these tips to help get you there!