Want to get better sleep every night and wake up feeling refreshed and rejuvenated? You’re not alone. According to the National Institute of Health, chronic insomnia affects roughly thirty percent of the general population. Lack of sleep can cause a number of serious health issues, including a weakened immune system, memory problems, high blood pressure and more. Getting a good night’s sleep is essential to your brain function, mood and overall physical health. The good news is, there are certain steps you can take right now to help you sleep better every night and live a healthier life. Here are 10 simple ways to get better sleep.
Stick to a regular routine.
Going to bed and waking up at the same time every day will help regulate your body’s circadian rhythm and let your brain know when it’s time to sleep and time to wake up. Developing a regular sleep schedule is crucial to getting better sleep every night.
Exercise daily.
Getting regular exercise will help you fall asleep faster and improve your sleep quality. Just getting thirty minutes of exercise could help you get better sleep the same night. Be careful not to work out right before bed, though. Exercise releases endorphins, which give you a temporary boost of energy.
Limit your screen time.
Cell phones, computers, tablets and televisions all emit blue light, which restricts the amount of melatonin produced in your brain. Melatonin is the hormone that controls your circadian rhythm, so when your brain has less melatonin it makes it harder to fall asleep. Before you go to sleep, try to give yourself at least thirty minutes of time to unwind without looking at your phone or watching TV. Or better yet, make your bedroom a technology-free zone and keep all of your devices in another room.
Avoid alcohol, caffeine, and nicotine.
Alcohol, caffeine, and nicotine can disrupt your sleep. If you’re really serious about beating your insomnia, avoid consuming caffeine, alcohol, and nicotine altogether. At the very least, try not to consume any of them before going to bed.
Don’t eat heavy meals before bed.
Big or spicy meals can cause indigestion and discomfort that can make it more difficult to stay asleep. Try to eat at least a couple of hours before you go to bed, or eat a light snack like a piece of fruit if you get hungry.
Focus your mind.
Practicing mindfulness meditation or prayer helps fight insomnia and improves sleep quality. These can also help with many of the factors that cause insomnia, such as stress and depression. Try meditating or praying once or twice a day to get better sleep and reduce your stress.
Get the right mattress for your body.
Make sure your mattress is comfortable, supportive, and less than ten years old. Sleeping on an uncomfortable mattress, or one that’s exceeded its life expectancy, can cause back pain and lower your sleep quality. Most mattresses last for about ten years, so make sure to replace yours after that long.
Reduce stress.
Stress is one of the most common causes of chronic insomnia, so reducing your stress levels can have a huge impact on your ability to sleep. There are many ways to reduce stress, including a healthier diet, exercise, counseling, yoga and more. Find something that works for you, and you’ll be well on your way to getting over your insomnia.
Don’t take long naps during the day.
You might enjoy a quick afternoon power nap, but napping for too long during the day can make it more difficult to fall asleep at night. Try to limit your naps to twenty or thirty minutes so you don’t disrupt your circadian rhythm.
Soak in a hot tub to relax and reduce stress.
Hot tubs are a great way to relax, relieve stress and get better sleep every night. Studies show that soaking in 104-109 degree water an hour or two before bedtime can significantly improve your sleep. Soaking in a hot tub also helps reduce stress and physical pain, which can improve your sleep quality even further. There are many health benefits to owning a hot tub, but getting better sleep is one of the biggest bonuses, by far.
It’s never been easier to bring the hot tub of your dreams home. Contact us today to find out how you can improve your sleep and improve your overall health with your very own hot tub! With incredible models from our Master Spas ® lines, you’ll have function and technologically-advanced hydrotherapy all in one stunning package.