Get a Perfect Bed Night’s Sleep – For some of us getting the perfect night’s sleep may not be as straightforward as it sounds. I know what I am talking about because I have been through a spell when tossing and turning was all I ever did at night. My mind was full of all of the stuff I did during the day. It was in overdrive, diligently supplying me with nuggets of information I didn’t need at to 2 am in the morning. And when I did finally close my eyes to drift off to dreamland, it felt like the alarm clock went off a few seconds later.
So if the hunt for quality ZZZ’s remains elusive for you, I can share in your frustration. Nobody needs to feel edgy, groggy and physically weak all the time. And let’s face it; sleep is a natural do-gooder that helps ensure a balanced life, a good immune system, a happy disposition and so much more.
Let me share some hacks that helped me get the perfect night’s sleep.
- Start at the beginning. No self-respecting worker will go out on assignment without the right tools of the trade. The same goes for you. Set yourself up with the right cushions, coverlets, and mattress. To get a feel of what types of mattresses are out there, mattressmatchers.com will give you a head start – it makes all the difference.
- Now that you have the right tools, use them wisely. If you like having a pillow between your legs – go for it. If you need support for an aching back – support it with the right cushion and mattress. Ultimately, follow the seasons. In the colder months, have a warm duvet and in the warmer ones, make sure it is not too thick. Remember, the ideal temperature for sleep is between 18 and 22 degrees Celsius.
- Watch your food. Avoid heavy meals in the evening because this aggravates your metabolism into action at the time when you need it to be slowing down. Eat early but if you need a snack opt for a banana (they are full of potassium and magnesium, both of which relax the muscles).
- Stay hydrated. The brain is made up of up to 80 percent water. A word of caution – don’t drink too much because you will wake up during the night to go to the bathroom.
- Routine is magic. Establish a regular bedtime hour and procedure. About an hour beforehand introduce a regular go-to-bed ritual that might include a hot bath, some warm milk with honey and mind-freeing meditation maybe followed by a good book in bed – predictable actions relax the muscles and calm a busy mind.
- Stay away from electronic devices at least one hour before bed. The blue lights on screens disrupt the circadian schedule, confusing the body into thinking it is daytime.
- Keep your bed fresh and smelling sweet. Regularly change the bedding and flip the mattress every month or so to suffocate dust mites and any other insalubrious residents in your bed.
- If you are still having trouble sleeping disassociate the bedroom with sleeping quandaries by getting out of there. Do not force yourself. Do the dishes or listen to a calming podcast and you will feel drowsy in no time.