ON Sleep Mattress in Sarasota is dedicated to helping you get a good night’s sleep with our incredible inventory of high-quality bedding and sleep products. However, if you have trouble sleeping at night there may be several reasons involved. Here is some information on sleep and ways to sleep better.
It’s a myth that we need less sleep as we age. Research has shown that our need for sleep remains fairly constant through our lives — it’s how we sleep that changes over time. As we age we spend more time in lighter stages of sleep and can be woken more easily. This causes problems because deep sleep is needed to refresh us, as are periods of dreaming called REM sleep. But there are ways to improve how you sleep so you awaken refreshed.
- Stop using technology just before bedtime. Natural light during the day is beneficial to us, but artificial light from mobile devices and televisions just before bedtime can disrupt sleep by tricking the brain into thinking it is still daytime. Your brain produces melatonin at night to help you sleep, and those bright lights can reduce melatonin production which makes good sleep more difficult.
- Set up your bedroom correctly for good sleep. Your bedroom should be dark, quiet, and comfortable. If you are away from home, or have outside lights which can’t be shut off, try using a sleep mask. Outside noises can be reduced with earplugs or a white noise generator.
- Stay away from caffeine and alcohol before bed. Caffeine too close to bedtime will stimulate your body and make proper sleep difficult. Alcohol can increase the likelihood of snoring or sleep apnea symptoms which can be very disruptive.
- Have regular sleep times. Research shows people sleep better if they maintain a consistent sleep pattern over time. It helps your body’s internal clock recognize when it’s bedtime and you will sleep better.
- Avoid long naps. Short “power” naps can help if you are tired, but a long nap will disrupt your normal sleep pattern and can adversely affect your health. Try to keep your naps to 30 minutes or less if needed.
- Connect your sleep to bedroom devices or materials. Don’t bring outside distractions into the bedroom. Use a special pillow only for sleep rather than around the house. Some people find benefits from essential oils or scents to help them sleep. Whatever works for you is fine, but keep those sleep aids for use in the bedroom. If you use them elsewhere it will confuse your body and make sleep more difficult.
- Keep an exercise routine, but not too close to bedtime. Exercise is a good thing and an essential part of good sleep. The problems begin if that exercise occurs just before bed. This can prevent your body from relaxing properly for good sleep. Shift your exercise to earlier in the day to help yourself sleep better.
- Get natural light exposure during the day. Just as lights can affect you negatively at night, natural light or bright lighting during the day will help you sleep better and longer.