Nothing feels better than a good night’s sleep. Where and how you sleep, your sleep habits, and even the type of mattress and pillow will give you an edge.
By Health 360
Updated
5 minute read
Nothing feels better than a good night’s sleep, especially if you’ve had quality sleep. Considering that we spend a third of our lives asleep (or at least trying), it makes sense that improving your sleep is important: It will make your waking hours more productive, focused, and happy.
You can think of the actions you take for a good night’s sleep as your “sleep hygiene,” which just like brushing your teeth must be done consistently. Where and how you sleep, your sleep habits, and even the type of mattress and pillow really do matter.
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If you struggle with sleep, know that it takes trial and error to find solutions. Here’s a few things that will make a difference:
1. Create a Relaxing Sleep Environment
Your bedroom should be a sanctuary for sleep. Avoid using it for activities like studying, watching TV, or going online. “Changing your environment can make your nights more conducive to sleep,” says LoAndra Berg, nurse practitioner at the Utah Valley Pulmonary Clinic. Ensure your room is dark, quiet, and cool. Consider redecorating to emphasize relaxation.
2. Choose the Right Mattress and Pillow
Comfort is key to a good night’s sleep. When buying a new mattress, find one you can try out at home. Many online retailers offer in-home trials. Your pillow should also be comfortable and not contribute to allergies. If you have allergies, you won’t breathe as efficiently, which can disrupt your sleep.
3. Establish a Bedtime Routine
One hour before bed, start preparing yourself for sleep. Engage in calming activities that signal to your brain it’s time to wind down. Avoid electronic gadgets and turn down the lights. “Everyone develops coping strategies in times of stress, but once the stress is gone, those coping strategies may become habits that interfere with restful sleep,” Berg notes.
4. Exercise Regularly, But Not Too Late
Exercise can significantly improve your sleep quality. “One of the many benefits of exercise is serotonin, a chemical released in the brain that helps our bodies adjust and boosts our energy,” explains Dr. Tom Cloward, medical director of the Intermountain Sleep Disorders Center. However, avoid working out too close to bedtime, as it can leave you restless.
If you find it necessary to work out in the evening, consider incorporating bedtime yoga into your routine to help settle down. Bedtime yoga can calm the body, slow the breath, and focus the mind, preparing you for a restful night. Yoga before bed helps calm the body, slow the breath, focus on the present and prepare for sleep. This practice transitions your nervous system from the fight-or-flight response to the rest-and-digest state, inducing relaxation and improving sleep quality.
5. Avoid Late-Night Eating and Stimulants
Eating heavy or spicy meals late at night can impact your sleep. Avoid alcohol, caffeine, and tobacco in the evening. “The last few hours of the day should be when your body is winding down,” says Dr. Cloward. These substances can interrupt your sleep cycle, making it harder to fall and stay asleep.
If you’ve tried these tips and still struggle with sleep, it might be time to visit a doctor. You could have a sleep disorder like insomnia or sleep apnea.