There’s nothing quite like a good night’s sleep. When we feel well-rested, we’re better ready to take on the day and focus on those important tasks on our calendar. Sometimes, getting that rest is either said than done. However, here are a few tips to make sure you get the kind of slumber that has you feeling great in the morning.
1. The Right Mattress
The truth is greater comfort means a greater night’s sleep. Having the right pillow, bedding, and mattress makes a difference. You can pick the size that’s right for you, ranging from a twin XL mattress to a king. You can opt for coils, a comfort layer, or even foam. Be sure to find the best mattress size to accommodate how you sleep. If you’re a hot sleeper, look for lighter linens. For side sleepers, a memory foam mattress may better suit your needs.
2. Limit Caffeine Consumption
There’s nothing wrong with a cup of coffee to kickstart your day, but try to avoid it later on in the afternoon. Having a little extra caffeine can end up messing with your rest, stimulating the nervous system of even the soundest sleeper. It can even stop your body from naturally relaxing in the evening. Caffeine can stay elevated in the blood for six to eight hours, so limit your caffeine dosage after 3 PM. If you really do want more coffee, try decaf.
3. Limit Napping
As tempting as a quick snooze may be, too long of a nap can inhibit your sleep patterns. A light cat nap in the early afternoon won’t hurt, but limit it to an hour at most. If your nap is too late in the day or too long, you’ll be laying on your mattress staring at the ceiling, unable to sleep at night. It’s healthier to adjust your sleep schedule to assure better rest, rather than rely on a midday dose of shuteye.
4. Don’t Eat Late
We’ve all been guilty of grabbing a little midnight snack, but the truth is eating too late at night can impact sleep quality and the natural release of melatonin. Try to avoid eating at least two hours before your head hits the pillow. This will give your body enough time to digest a meal or a light snack. Avoid any sugary sweets or caffeinated goods that will keep you wired. Spicy and fatty foods also do damage to a healthy night’s sleep. If you do need a little something to snack on, light and healthy treats are a great option.
5. Exercise Regularly
Exercise has been scientifically proven to improve your sleep and health. A proper workout has been shown to reduce even severe insomnia, even those cases brought on by anxiety or discomfort. Exercise can be a great way to make sure you hit the mattress hard for a good night’s rest, but don’t exercise too late. The stimulatory effects of exercise can increase alertness, and hormones like adrenaline that keep you amped up and unable to get yourself some decent rest.
6. Consider Alternatives
Every sleeper is different, so what works for some may not work for others. Some people have found that CBD use eases their stress and anxiety, making for a better night’s sleep. Websites like CBD Nerds are providing first-time users with insight regarding a litany of products like oils, gel, and capsules with a certain dosage of CBD to put the mind at ease at night. If you opt for the CBD route, be sure to consult with your primary care physician on this topic. If you do try these products, low and slow, wean your way into routine CBD use.