In the U.S., more than one-third of adults sleep less than 6 hours every night. This is very concerning, as getting a good night’s sleep is paramount for your mental and physical wellbeing.
Lack of sleep can lead to serious health issues, such as weight fluctuations, memory loss, poor reflexes, as well as increase anxious feelings, and leave you prone to fatigue. To prevent these issues, you need to start working on your sleep hygiene and do things that help you sleep undisturbed for at least 7 hours every night.
To help you get enough sleep and kiss poor sleeping habits goodbye, here are four things you need to change in your life right away.
Too many foods and drinks that contain caffeine, such as coffee, soft drinks, chocolate, black tea, or energy drinks can interfere with your sleep, especially if you consume them after the second half of the day. Aim to only drink coffee when necessary and try to cut out any foods that are too rich in caffeine.
Dinner should be your lightest meal, so make sure you don’t eat too much before going to be. Finish your last meal at least two hours before going to bed and try to keep away from heavy or spicy foods in the evening, to prevent indigestion or heartburns that can keep you up at night.
Your mattress is one of the most important factors that can make or break your rest. A good mattress will support your back, taking the pressure away from your joints and ensuring you can fully relax. Look for a mattress that offers good pressure relief, is made out of light materials, and allows for air to circulate around.
If you plan to change your mattress, you don’t need to go all the way to the store and roam the aisles for hours. You can look for a good online mattress store and do your research from the comfort of your own home.
Your binge-watching routine
Electronic devices give out a blue light that is known to deeply affect your circadian rhythm. While it may be tempting to watch a few episodes of your favorite show right before you go to sleep, to help you relax, it can actually do worse for your sleeping routine.
Try to keep away from electronic devices at least 30 minutes before going to sleep, allowing your body and brain to relax and start producing melatonin, also known as the sleeping hormone. Read a book, drink some tea, or take a relaxing bath before going to bed, and your rested self will thank you in the morning.
The room temperature
Our bodies don’t react well to extreme temperatures, so make sure the temperature in your bedroom is not too hot before going to sleep. 80 degrees may be fine for a summer day at the beach, but your bedroom should be kept at a more temperate climate.
It is recommended that you keen room temperature at around 65 degrees Fahrenheit, to ensure you won’t wake up covered in sweat in the middle of the night.