April 26th, 2020 | Updated on May 10th, 2021
Do you struggle with your sleep?
You aren’t the only one! As many as 70 million adults suffer from sleep disorders in the US.
As you know, the effects of these problems can be debilitating. Everything from lethargy and irritability to diabetes and impaired brain function can occur if the issues continue.
Are you wondering how to avoid such negative outcomes and improve your sleep?
Read on for 5 tips on how to stay asleep longer and wake up feeling rested.
1. Get Into A Routine
Establishing (and sticking to) a particular bedtime routine should help you get your beauty sleep.
It’s about developing habits that prepare your mind and body for sleep. Doing the same things at the same time every night will send the mental signals that it’s time for bed!
Your body clock should adjust accordingly, allowing you to feel tired and get to sleep.
At the very least, aim to go to bed and wake up at the same time every night and morning, respectively.
2. Turn Off The Electronics
Next up, switch off your computer, mobile phone, and TV.
Having them on in the background is anathema to your efforts to get to sleep and stay that way! For one thing, all it takes is one late-night phone call to wake you up.
However, the problem runs deeper. Everything from the noises these devices make to the particular light they emit can hinder your sleep.
3. Create A Sleep-Inducing Environment
This point leads on from the last.
Basically, it’s up to you to make sure that your bedroom is conducive to a good night’s sleep.
It should be quiet, cool, and dark. There should be no distractions, unnecessary noises, or bright lights coming in.
Your bed makes a difference too. Make sure it’s comfortable and snug, without making you too hot.
4. Improve Your Diet
What you eat is another key to quality sleep.
Aim to eat a high-fiber diet that’s low in sugar and saturated fats. Avoiding cigarettes, alcohol, and caffeine will also support your sleep.
Think about consuming specific food and drinks that facilitate shut-eye as well. Everything from a cup of camomile tea to munching some walnuts can do the trick.
Looking for more options? You could try sleep gummy vitamins, almonds, and turkey as well! These are all reported to support peoples’ sleep.
5. Exercise More Often
Finally, try to exercise regularly throughout the week.
For one thing, your health will improve and you’ll feel better in yourself. However, there’s a high chance you’ll enjoy a better night’s sleep as well.
It makes sense. After all, exercise is tiring! You burn energy and oxygenate your blood.
Avoid exercising too close to bedtime though. All the newfound oxygen in your blood and endorphins in your system can backfire and keep you awake.
6. Upgrade Your Bed And Pillows
A crucial aspect of getting a night of restful sleep at night is your comfort level. If your pillows and mattress are old and you can’t seem to sleep on them comfortably, then you should probably consider upgrading them.
If your mattress is worn out and sagging, it will negatively affect your level of comfort. You’ll probably often find yourself waking up with unexplained neck stiffness and fatigue every morning because of poor sleeping posture brought about by your old, saggy mattress.
When buying a mattress online, check verified user reviews. Determine your sleeping position and health condition to find out the most recommended type of mattress for you.
You’ll find mattresses for back sleepers, side sleepers, stomach sleepers, or a combination of these sleeping positions.
Pillows can make or break the quality of your sleep. But before you invest in high-quality pillows, consider your usual sleeping position first. Pillows that suit your sleeping position can give you superior sleeping comfort.
If you often sweat in sleep for some reason, you might want to try using breathable Buckwheat Hulls Pillow for a cool, no sweat, and comfortable sleep.
This type of pillow is made of organic and natural materials, which makes it perfect for people with asthma and allergies.
Exactly How To Stay Asleep Longer
Have you been wondering how to stay asleep longer?
We don’t blame you. There’s nothing worse than struggling with restless, wakeful nights. Hopefully, the tips in this post will help you avoid that eventuality.
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Information provided by Newszii.com does in no way substitute for qualified medical opinion. Any text, videos or any other material provided by us should be considered as generic information only. Any health related information may vary from person to person, hence we advice you to consult specialists for more information.