When you climb into your bed at night, you should always wake up ready to take a new day on, pain-free. Receiving ample and restorative sleep every night is essential to your health and overall happiness. While it is common to experience the occasional back or neck pain on your mattresses in San Diego, consistent pain and discomfort in your bed will keep you from falling asleep, therefore keeping you from receiving the sleep you need and intensifying your body pains. Keep in mind that the average person should receive at least 7 hours of sleep every night to maintain optimal health. Below are a few effective ways to achieve and maintain a healthy sleep schedule that will positively impact your everyday life.
Exercise During the Day
Research has shown that exercising at any time during the day can help promote a good night’s sleep; more specifically, some studies have shown that exercising an hour and a half before going to bed was associated with even better sleep. You can try this at some point to see what times work best for you to achieve a better night’s rest.
If exercise is a little bit harder for you, exercising in a pool helps support your joints while providing gentle resistance, making it easier to workout with lesser or no pain. A quick walk for 5 to 10 minutes could be just as helpful.
Eating an Earlier Dinner
The best time to eat your dinner is about 2 to 3 hours before you lay down to go to bed. When you have late dinners, especially after 8 or 9 o’clock, you have a higher risk of developing gastroesophageal reflux syndrome, otherwise known as acid reflux, which can cause disturbances in your sleep.
Avoid Having Any Caffeine Late in the Day
Caffeine can have a significant effect on lowering your body’s ability to fall asleep. Because it can stay in your body for up to 10 hours after consumption, your body won’t feel the need to wind down to be tired out. If you’re not able to give up your coffee during the day, you may want to consider staying away from drinks containing caffeine at least 5 hours before your bedtime. This period of time will allow your body to naturally develop enough melatonin to make you want to go to sleep without being challenged by the effects of caffeine.
Set up a Consistent Bedtime Routine
While this concept may seem a little childish, adults too need to prepare themselves for bed around the same time every night. When you fall asleep around the same time, it strengthens your sleep routine and helps significantly in a deeper sleep. Even a small difference like 2 hours can shift your routine and decrease your mental and physical functions during the day.
Make Sure Your Mattress Is Comfortable
The type of mattress you sleep on plays a vital role in your quality of sleep. If you’re experiencing any back or shoulder pain, wake up often, or are constantly changing positions, that’s a good indicator that your mattress needs to go. The right mattress is extremely important in the quality of your sleep, so checking out a specific mattress in San Diego with ergonomic standards and the right firmness will help you achieve better sleep. These mattresses, specifically a medium-firm mattress, will provide an even surface so your body aches and pains will be reduced.
Replace Worries With Positive Thoughts
On many occasions, life gets the best of our emotions and can bring negative energy into the bed, preventing you from falling asleep. Instead of trying to suppress these emotions, cultivate positive emotions through being mindful to help you fall asleep quickly and keep you in a deep sleep. Some mindfulness techniques will divert your mind to positive thoughts through the processes of medication and focus.
While maintaining good nutrition and exercising regularly is important, sleep is one of the main aspects of staying healthy, and without it, you can’t continue to wake up every day and take on the day. Make sure you achieve the best sleep you possibly can on your mattresses. You cannot achieve the best health without taking care of yourself which starts with your sleep.