According to the Center for Disease Control and Prevention, around 70 million Americans suffer from chronic sleep problems. To celebrate World Sleep Day on March 19th, we’re providing you with tips to get a better night’s sleep and give your nighttime routine a makeover.
Sleep and Wake at Consistent Times
Your body’s natural clock, referred to as your circadian rhythm, helps your body know when to feel tired and when to feel awake. By going to sleep at a consistent time every night and waking up at a consistent time every morning, your body’s circadian rhythm will run smoothly, eliminating excessive daytime sleepiness and nighttime wakefulness.
Upgrade Your Pillow, Mattress, and Bedding
When was the last time you replaced your pillow? What about your mattress? As a rule of thumb, your pillow should be changed every 1 to 2 years (or every 2 to 3 years if it’s memory foam) and your mattress should be changed every 6 to 8 years.
A pillow should also be replaced when it becomes flat and stops providing support to keep the spine neutral, you wake up with neck pain often, your shoulders feel cramped in the mornings, allergy symptoms bother you at night, and/or you notice stains on your pillow. Even if you have a pillowcase, it may not be enough to protect your pillow from harboring dead skin cells and dust mites or sweat and saliva, which can cause mold and mildew.
A mattress should also be replaced when it becomes saggy or damaged, you wake up consistently with back pain, you notice an increase in allergies or asthma, you regularly wake up with muscle and joint stiffness, or you notice you sleep better in other beds (at hotels, friend/family’s house, etc.).
Avoid Alcohol Before Bed
While alcohol may aid in falling asleep more quickly, it also hinders your ability to sleep through the night as the liver metabolizes any alcohol in your system. This leads to excessive daytime sleepiness the next day. Furthermore, consuming alcohol is thought to increase the risk of sleep apnea by 25%.
Reduce Irregular or Long Afternoon Naps
While short naps (between 10 and 20 minutes) can be beneficial for some, sleeping longer than that can make it harder to fall asleep at night and harder to wake up when your nap is over. However, taking a nap every day at different times can confuse and negatively impact your circadian rhythm. If napping every day is right for you, make sure it’s at a consistent time each day.
Schedule Time to Relax
Like the importance of going to bed at a consistent time, it’s important to schedule time to relax before bed. Try relaxing with a hot shower or bath, journal, read a book or magazine, meditating, stretching, or your favorite TV show.
For more information on how to get a better night’s sleep, check out https://www.sleepfoundation.org/
