The last one is especially crucial if you want to improve your sleep and overall health
There is nothing more frustrating than being unable to sleep at midnight; it's not just an appalling condition that arrests your momentum for the rest of the week. Sleep deprivation also brings dire consequences to our health. Some say take sleep inducers, but they are proven risky for people with undiscovered conditions. They're not a long-term solution to the problem as well.
We've researched ten effective ways to fall asleep at the time you need it most. Make sure you read it all the way to number 10.
1. Avoid long naps during the day
It's understandable: people who have a hard time sleeping at the night tend to compensate during the day. This often leads to daytime napping, But if naps take too long (2 hours or more), it may lead to poor nighttime sleep quality and even sleep deprivation.
So to ensure quality sleep when it matters most, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in
2. Exercise regularly
This is no myth: physical activity during the day can boost sleep quality.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of stress hormones.
Just don't overdo yourself-too much training has been linked to poor sleep, defeating the purpose of exercising.
3. Say no to coffee
Or rather, say no to all stimulants, which are led by caffeine. These anti-sleep agenst stimulate wakefulness and can disrupt sleep patterns. Avoid taking coffee for at least 4 hours before going to bed.
4. Turn off your smartphone
It could be hard, but you have to put down your mobile devices at least an hour before you slumber. A backlit screen in a darkened is the perfect recipe for unwarranted wakefulness and alertness.
We recommend using apps that let you "cool down" from a day of mobile use.
5. Listen to `white noises`
White noises are intended for brain relaxation. It can even be used to improve chronic sleep disorders like insomnia. White noises range from simulated noise of rain, nature sounds, or just a low-key static tune. Again, 'sleep music' apps are now available on mobile devices (or health care apps).
6. Watch what and when you eat
Seemingly, the food you eat before bed can affect the quality of your sleep-or your ability thereof. For example, research shows that high-carb meals may be detrimental to a good night's rest.
If you still want to binge on your potatoes and burgers, you should eat them at least four hours before bed, so you have enough time to digest them.
7. Use aromatherapy
Lavender and chamomile are particularly popular choices for people who want an incuded feeling of relaxation and sleep. Apply oil on the body before bed and most likely you'll wake up with more energy and a rejuvenated feeling.
If you don't like the feeling of oil on your body, you can use an essential oil diffuser in infusing your room with relaxing scents that encourage sleep.
8. Find a comfortable position
A healthy sleep ma depend on your body position during the night. Although individual preferences play an important role in choosing a sleep position, laying on your side seems to be linked to high-quality sleep. In fact, a study shows that people who consistently sleep on their backs have poor sleep
9. Know your bed
It's been proven time and time again that having a comfortable mattress and bedding is the most important factor to consider if you want deep, quality sleep. For instance, a mattress with medium firmness has been shown to positively affect sleep quality by promoting muscle comfort in all sleeping
10. Purchase a top-of-the-line mattress
Mattresses sold by King's are all equipped with varying levels of hardness that offer the best quality of sleep. Beddings made by top industry names Serta, Simmons, Tempur-Pedic, and Sealy are made from certified foams, come with a 20-year warranty, a free trial for 100 nights, and excellent customer support. There's a wide variety of mattresses to choose from - shoppers will never run out of options.
Having trouble falling and staying asleep is not only frustrating-but it can also affect your mental and physical health. By using the techniques above, you can help yourself fall asleep quickly on time while not compromising asleep quality and having more energy the next day.
To browse King's offered bedding, click here. Financing options are available.