How To: Get a Good Night’s Sleep

I wants to provide you some simple tips to help you maximize your quality Zzz’s. Do you live a fairly normal lifestyle, but still find that you have difficulty getting a good night sleep? There are minor adjustments you can make to your daily and evening routine to increase your chances of falling asleep more quickly and sleeping well throughout the night. Once you utilize these tips, use SLEEPTRACKER to track your moments of restlessness throughout the night to pinpoint exactly which lifestyle factors were impacting your sleep the most.

Work It Out

If you are in the habit of regular exercise, good for you! If you save your workouts for the evening, be sure to get your workouts in at least two hours before bedtime. If you exercise too close to bedtime, your body may still be screaming with endorphins, making it difficult to fall asleep.

Eat Early

Our bodies work hard to digest what we put in our stomachs. Try to eat dinner at least three hours before you go to bed, allowing enough time for your body and digestive system to mellow out.

Turn Down the Temperature

While you should experiment with your own comfort level, your room should be on the cooler side, with room temperature at 65 to 70 degrees F. Also important is proper ventilation. If at all possible, try to sleep with the window slightly open. Breathing in circulating air will help your body to breathe deeply and correctly.

Turn Off The Tube

Your brain needs time to wind down from all of the day’s activity. Turn off your TV in the bedroom. Whatever program you have on, your brain with be paying attention to the stimulus of the sound, sight and emotion. It is much easier to fall asleep with calming silence.

Slip Into Something More Comfortable

To get the best night’s sleep, it is recommended that you wear comfortable, loose-fitting clothes to bed. Tight and heavy clothing can not only make you hot (waking you up in the middle of the night), but it can also contribute to constricting blood flow to your extremities, waking you with “pins and needles.”

Get a Good Mattress

Since the average person spends nearly one-third of their life in bed, a good mattress is key. A mattress that does not offer enough support for your spine can lead to muscle fatigue and a poor night’s sleep. A good mattress will allow you to maintain the same natural spinal alignment that you have when standing. It is important to turn your mattress frequently to maintain even wear and to give you the best support. (http://www.sleeptrackerasia.com)