Once upon a time, I lived by the expression “I’ll sleep when I’m dead.” Now that I’ve been fully initiated to life as an adult, I’ll happily take sleep anytime and anywhere I can get it. Party people, keep your all-nighters. I just want some quality time with my pillow.
Sleep isn’t just satisfying, it’s also essential for better health, energy, and productivity. Doctors frequently advise for adults to get at least 8 hours of sleep each night, but as much as we try to make sleep a priority, sometimes life (aka work, children, friends, family, etc.) gets in the way.
Though you’ll never be able to control for all the different circumstances that might come between you and a solid night’s rest, you can adopt the following habits that can lead to better sleep.
Keep a daily log of your sleep patterns (how long you sleep, how long it takes you to fall asleep, if you wake up during the night, etc.). You can track this information in a sleep journal, or on your smartphone, but I like to use the sleep-tracking function on my Fitbit. Then, keep tabs on other activities that might play a role in the quality of your sleep (exercise, food and drink consumption before bed). Comparing your sleep patterns to your daily habits will help you identify which actions could be affecting your sleep experiences and what could be improved. For instance, you might notice that you don’t rest as well when you exercise or eat certain foods late at night, and you can modify these behaviors in the future.
Even if you’re not Princess and the Pea sensitive, a comfortable mattress and pillow can make a big difference. Evaluate your mattress to make sure it’s still giving you adequate support. It’s not necessary to go by the industry rule of replacing a mattress every 5-10 years, but do make sure you’re not waking up with backaches. If you do experience any pain, try switching out your pillow first, and remember to consider your sleeping style before purchasing a new one. For example, back sleepers usually fare better with thinner cushions, while side sleepers get better support from firmer pillows that fill the distance from their ear to the mattress.
Create a bedtime ritual that tells your body it’s time to transition from the active portion of your day to rest. Wind down with a warm comforting cup of herbal tea (chamomile is known for its calming properties), prepare what you need for tomorrow (pack your bag, lay out your outfit), complete your nightly hygiene rituals (brush your teeth, wash your face), then relax in bed without using any bright lights or screens. For times when you need a little something extra to relax, try spraying a scent like lavender that has sleep-inducing properties on your pillow, or turn on a sound machine that uses white noise to help you tune out potential disturbances.
Sweet dreams!
Original article and pictures take www.ebay.com site
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