A good night’s sleep can be elusive due to many factors, such as work stress, family responsibilities, and chronic illness. Getting enough rest isn’t just about knocking in 7 or 8 hours of sleep. The quality of your sleep is also important, so you’ll wake up feeling refreshed and well-rested. You’ll be able to think more clearly and focus more on your work in the morning. You’ll feel better and your mood will improve, allowing you to get more things done. You also get sick less often and lower your risk of getting serious medical problems. In order to achieve all these things, you need to establish and maintain a good sleep routine first.
Steps to Establishing a Sleep Routine
The first thing you need to do is go to bed and wake up at the same time, even on weekends when you don’t have anything to do and can afford to sleep in.
Do a relaxing activity that does not involve phone or TV and will help lull you to sleep. You can try meditation, journaling, reading, breathing exercises, or taking a bath to help you settle down for the night and will help signal your brain to start producing melatonin.
Listen to relaxing music and ambient sounds like white or pink noise. White noise drowns out disruptive sounds while pink noise imitates the sounds of nature, like steady rain and ocean waves. Check out curated playlists of white and pink noise at YouTube and Spotify.
Avoid caffeine, alcohol, tobacco, heavy meals, and other stimulants when it’s closer to bedtime. If you’re feeling famished, do not ignore it as the hunger pangs might prevent you from being sleepy; have a light snack or calming tea instead.
Routine Isn’t the Only Factor!
Another way to establish a regular sleeping pattern is to sleep in a bed that is conducive to sleep. Note that we all have different needs and what works for one person may not apply to someone else. Your preferred sleeping position and weight will need to be considered to achieve maximum comfort on your mattress.
But as a general rule of thumb, a medium firm mattress will provide both support and comfort for most sleepers. If you need help choosing a mattress for better sleep, visit our showroom and one of our sleep specialists at the Mattress Outlet of Chattanooga will assist you right away.