A good night’s shut-eye is as essential as healthy as diet and regular exercise. Repeated studies show that irregular or poor sleep patterns can harm your hormones, brain function, and ability to function. On top of that, it can lead to weight gain and put you at the risk of diseases.
On the flip side, quality sleep can help you eat less, exercise better, and improve your overall wellbeing. Still, due to the hustles and bustles of life, many people don’t sleep for the doctor-recommended eight hours.
You don’t have to be part of the statistics, though. Here’s a rundown of evidence backed tidbits to help catch a good night’s sleep.
Get a Waterbed Mattress Pad
Wait. What? Yes, a waterbed mattress pad could be the missing link to enable you to sleep for eight hours straight. For starters, it supports your pressure points from the shoulders to the knees and hips. That way, you can maintain your spinal column in its natural position during sleep.
What’s more? Well, some waterbed mattresses pads feature baffles to reduce your movement in bed at night. Keep in mind that tossing and turning is one of the primary reasons many people can’t sleep for more than five hours.
Also, the vinyl surface on these mattresses is dust mite and mildew resistant, making them an ideal choice if you have hay fever or other allergies. On that note, visit MyMattressPads.com to view a collection of top rated waterbed mattresses pads and how they can help improve your sleep.
In this era of smartphones and other mobile devices such as tablets, it is easy to get distracted once in bed. In return, developing an irregular sleep pattern becomes possible. So, switch off your cell phone (you may as well put it in silent mode) and avoid keeping a digital clock on your bedside. Turn off the TV, PC or and any other blue-light sources about 60 minutes before you go to bed. Cover the devices that you can’t shut off.
Try a Pillow for Comfort
You have to be comfortable for you to catch some sleep. One of the ways to do so is to get a pillow. While there is all manner of pillows on the market, your best bet to a cozy sleeping place is a bamboo pillow. The best bamboo pillow ought to be naturally hypoallergenic, soft, and contour to the shape of your neck. The outer fabric absorbs moisture efficiently and neutralizes unpleasant odors.
Seal Your Mattress
As time passes by, your mattress will accumulate dust mite droppings, mold, and other allergens. This may make you sniffle, sneeze, and itch, leading to loss of sleep. Seal your mattress and pillow to keep allergens at bay. You may consider using airtight, dust-proof covers. Again, this shouldn’t be a cause for concern if you have a waterbed mattress.
Seek Medical Advice at the Right Time
At times, you may try every trick in the book and still fail to get some sleep at night. If you can’t sleep for more than a month, it is time to see your doctor. Some medical conditions that may cause insomnia include asthma, acid reflux, arthritis, depression, or medication.
Keep off Caffeine Late in the Day
Sure, caffeine has a host of benefits – it’s not surprising that up to 90% of the United States population consumes it. A single dose can increase your athletic performance, energy, and focus.
However, if you consume it late in the day, it stimulates your nervous system. The ripple effect is that it stops your body from relaxing naturally at night. Even more depressing, caffeine can stay in your blood for six to eight hours. So, avoid sipping copious amounts of caffeine after 4 p.m.
Avoid Long Daytime Naps
Indeed, short power naps are good for your health. However, irregular or long daytime naps can harm your sleep. See, when you sleep during the day, you’re confusing your internal clock. By extension, this implies that you’ll struggle to sleep at night. So, if you have to catch a quick nap in the daytime, make sure it is not more than thirty minutes.
That’s it – stick to these tips, and you’ll start to sleep for eight hours every night. Seriously!