We’ve all been there at some point in life. You’re lying in bed knowing you have to be at work the next morning. Despite the fact that it’s getting very late, you just can’t seem to fall asleep. This is a problem that’s more widespread than you may think.
According to the Centers for Disease Control and Prevention’s (CDC) Morbidity and Mortality Weekly Report, one-third of adults don’t get the recommended seven hours of sleep per night. While the only side effects that are typically considered are tiredness and potential grouchiness the next day, an interrupted night’s sleep can cause more problems than you realize. Just some of the consequences of sleep deprivation include:
- Increased risk of the development of high blood pressure, heart disease, and stroke
- Elevated blood pressure in those suffering from hypertension
- Cognitive and overall memory impairment
- Increased risk for occupational or automobile accidents
- Poor overall quality of life
Whether you’re severely sleep deprived or just feel like you’re not as well rested as you’d like to be, there are some things you can do to increase your sleep quality and live a more productive life both personally and professionally.
Finding the Best Mattress
Finding the mattress that’s best for you can be tricky. That’s because we are each unique, and what’s comfortable to one may not be so for another. Because of this, it can be difficult to purchase a mattress based off an advertisement or recommendation from a friend. It requires you to delve in and seek out reviews for yourself. If you’re ready to replace a mattress that just isn’t getting the job done, there are some helpful tips to follow as you shop including:
Consider the support level you prefer
The four common cores that make up the overall support system for your mattress are innerspring, foam, latex, and air-filled, and their qualities are:
- Innerspring – provides a springy, bouncy quality
- Foam – provides an extra firm base
- Latex – this option has the bouncy quality of innerspring but also firm
- Air-filled – provides the ability to customize
Lifestyle considerations- Your lifestyle has a lot to do with the mattress you choose. For example, if someone will be sharing your mattress, you must consider their needs. You also must consider factors such as how you sleep. For example, if you sleep primarily on your stomach, a foam mattress may be too smothering.
Consider the warranty period as this allows you to receive compensation if the mattress doesn’t meet your expectations.
There’s a lot to be learned by people who have already experienced a product, and you’re encouraged to read plenty of reviews on any particular mattress product before purchasing. You can find the detailed information you need to help guide you in the right direction before making such an important decision.
Consider Your Schedule
Getting in a good workout is important, and this helps you stay fit and healthy. However, if you also manage a busy schedule, you could be doing a number on your sleep schedule. On days when you have a lot of commitments, it’s a good idea for the sake of a good night’s rest to keep your workout low-intensity. Intense aerobic exercises should be saved for days when you have a few hours in the morning or after work to dedicate. Even on those days, however, consider winding your workout down with a few Yoga poses to promote relaxation.
The Cool Down Process
According to Sleepdex, the body’s core temperature drops in order to get your sleep system going during the evening hours. Therefore, if you tend to hit the sack shortly after coming home from the gym, you may experience trouble drifting off. Instead, consider starting your workout just an hour earlier. This gives you time to come home, take a relaxing shower, and allow the body to more efficiently prepare itself for bedtime.
The Midnight Snack Myth Debunked
As a rule of thumb, it’s not a good idea to incorporate midnight snacks into your diet. However, if you’re hungry, it can significantly disrupt your sleep to deprive yourself. When it comes to midnight snacking, it’s all about balance, and this is especially true if you work out in the evening. If you feel those pangs of hunger in the late evening, go for options that contain both carbs and protein. This promotes proper recovery and can help increase your overall quality of sleep. Just a few snacks recommended by the National Institute on Aging you should keep on hand to curb nocturnal munchies include:
- Whole grain toast with peanut butter
- Chocolate milk
- Low-fat cheese and crackers
An Investment That Pays Off
We make investments on things we expect to have a good likelihood of paying off at some point in the future. When you make an investment in your proper sleeping habits, you can be on your way to improving your health, relationships, and overall quality of life. By incorporating these tips, you can reclaim your resting hours and achieve the level of nightly rejuvenation you need to face each and every day to your fullest potential.