Tips to Get A Better Nights Sleep in 2020
A new year means time for new resolutions. A lot of people make some kind of resolution about becoming more healthy. Research shows that if you want to live a know all about sleep, so we have compiled a list of ways to help you get better sleep for 2020.
1. Avoid Technology Before Bed (or at least try your best to)
Look, we know how technology plays a big part in most people’s lives. Whether it’s Netflix before bed or scrolling your Instagram feed before you call it a night, many of us use technology frequently in the evening. The issue is that artificial light from screens interferes with your natural circadian rhythm. But if you cannot do without your screen, many phones have a feature that with change the colors of your display to filter out the blue light (blue light boosts your alertness which is not beneficial if you’re trying to wind down). Or you can even pick up some blue light filtering glasses like these here.
2. Be Consistent With Your Bedtime Routine
If you are staying up late one night and going to bed at 7 the next night, this will confuse your body. Think of your body like a machine that you can program. It takes consistency to develop this program. Once you maintain a bedtime routine this will signal to your body that it’s time to power down.
3. Turn On The Fan
Most people get a more restful night sleep if their body temperature is cooler. Don’t worry, there’s no need to open the window when it’s 20 degrees just to get more rest. Try turning on the fan. There are even products to help you stay cooler throughout the night like cooling pillows or this cooling mattress.
4. Get More Exercise
This goes without saying but if you use more energy during the day, you’ll be more tired at night. And of course, getting more exercise will definitely help on your journey to becoming healthier in 2020. Exercise tip: it’s probably best to get exercise earlier in the day versus at night. You don’t want to elevate your heart rate too much before bedtime. Try going to the gym before work in the morning or going out for a walk at lunch time.
5. Avoid alcohol, caffeine, and heavy meals in the evening
Having caffeine too late in the day can make it harder to fall asleep at night. And even though alcohol may make you feel tired, it doesn’t let you get deep sleep so you wake up more tired in the morning. Eating big or spicy meals can cause an upset stomach that may make it harder to feel comfortable in bed. It’s probably best to avoid eating a large meal 2-3 hours before bedtime, but if you get an urge, try a light snack 45 minutes before you head to bed.
6. Avoid Napping
If your sleep was terrible last night, a nap probably sounds wonderful right now. The thing is, napping can disrupt your nightly sleep cycle too. But if you must nap, try a power nap of no more than 20 minutes. This will help you become more alert to make it through the rest of the day.
7. Try Meditation Or Other Relaxation Exercises
Have you ever laid in bed worrying about something? Most of us have. Meditation and other relaxation exercises before bed can help reduce anxiety and anxiety is something that makes it hard to fall asleep. Check out some relaxation exercises here.
8. Get A Better Mattress
We’re not just saying this because we sell mattresses. Everyone is different and every body is different. Some bodies sleep better with a firmer mattress. Some sleep better with something softer. And what if you and your partner have different sleep needs? A split king may be needed so you can both get a better nights sleep. Our Sleep Experts at The SleepZone Mattress Centers are trained to help you find the perfect mattress for your individual sleep needs. And if you want some more tips on choosing your next mattress you can find them here.
The SleepZone Mattress Center hopes that 2020 is an amazing year for you. And if your resolution is to get healthier this year, we want you to know that a better nights sleep is critical to a healthier you.