For many, getting a full night of quality sleep can sometimes be a challenge. Add to that, things like seasonal changes like daylight savings time and the days getting longer, and the challenge becomes more difficult to overcome.
Here is a list of suggested tips that may help you get the quality sleep you need.
Consider adding daily exercise to your morning routine or sometime in your day. Regular physical activity will help you fall asleep faster and you will experience a deeper sleep. Short on time? Even a peaceful walk at the end of the day in the fresh air will help.
Avoid eating, working or watching TV in bed. This way your body will start to associate the bed with meaning it’s time to sleep.
Naps throughout the day can prevent your body from falling into a deep sleep at night. If you need to nap during the day, try to limit your sleep to a 30-minute power nap or less.
Get on a schedule
Going to bed and waking up at the same time everyday can help regulate your sleep pattern.
Watch what you eat and drink
Take note of what you’re eating and drinking before bed and avoid feeling hungry or stuffed. Stomach and bowel discomfort can make you restless, often causing urgent trips to the washroom in the middle of the night.
Avoid drinking excessive liquids (and NO caffeine) an hour and a half before you go to sleep. This will give your body enough time for one last bathroom break before bed.
Check your mattress
Make sure your mattress is comfortable and supportive. The life expectancy of a good mattress is around 9 or 10 years so if your mattress is older than this you may want to consider a new one. Ensuring your bed is inviting for sleep is also important. Use comfortable pillows and keep your bed sheets clean and fresh by washing them weekly.
Soothe sore and aching muscles. While exercise can help some sleep soundly, it may also lead to stiff muscles, aches and pains.
Do you find it difficult to get a full night’s rest? What are some tips you have to help increase total sleep time and quality?
Disclosure: I am a Church & Dwight ambassador.