(DailyProsper.com) – Do you find yourself tossing and turning throughout the night? If so, you’re not alone. Around 30% of adults have insomnia. The reasons they can’t fall asleep range from environmental issues to actual sleep disorders. No matter what underlying issues you have with getting a good night’s rest, here are some helpful tips for achieving better sleep tonight.
Cut Out Background Noise
Is there a neighborhood dog that barks repetitively throughout the night? Or maybe the sound of a train whistle that suddenly wakes you up at 4:00 a.m.? Consider going to bed with a fan or white noise machine on. Both provide a low level of sound that can distract your mind and sensory cues from sudden environmental noise distractions. This means fewer interruptions in your sleep pattern throughout the night.
Check Your Mattress and Pillow
When was the last time you replaced both your pillow and mattress? Lumpy or uneven surfaces can put a lot of strain on your body, triggering pain and discomfort. This can also make it hard to get a full night’s sleep. The Better Sleep Council recommends replacing your mattress every seven years, but make sure to consider factors like brand and overall mattress care as well.
Stick to a Routine
Do you go to bed at different times each night? Or maybe some nights you go to bed early and read or play on your laptop. Your bed should be used for sleep and intimate relations only. This trains your brain into identifying when the body is getting ready for rest and relaxation. If you have an irregular sleep routine, you could face bouts of insomnia.
Establish Better Health Habits
If you aren’t getting the recommended 7 to 9 hours of sleep each night, try instituting a healthier routine. Get your daily dose of physical activity each day and stop living a sedentary lifestyle. And be sure to follow a healthy diet that includes foods from the vegetable, fruit, grains and lean protein groups.
Get a Checkup
Some underlying health conditions can contribute to a bad night of rest. Visiting your doctor for a routine physical and blood work can help detect problems before they become a major concern. Type 2 diabetes is one health issue that can interrupt a good night’s sleep. This can be due to side effects and complications, which include frequent urination, weight gain and neuropathy.
You dream of waking up in the morning, refreshed and ready to take on the day. It all stems from a good, solid night of uninterrupted sleep. Utilize these ways to help make your next sleep experience restful and fulfilling. Sweet dreams!
~Here’s to Your Success!
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