You already know how important proper sleep is for your health. A restful night’s sleep means better concentration, less stress, fewer aches and pains, and many other positive benefits.
But what about those times when stress, hormones, or a combination of factors keeps you tossing and turning? A night or two of occasional sleeplessness is no problem, but frequent sleepless nights can set you up for a host of problems.
Circumvent them with our science-backed tips to help you fall asleep — and stay there all night long!
6 Tips to Help You Fall Asleep and Keep Snoozing All Night
Science has given us a host of great sleep-enhancing tips and tricks to help you get the sleep you’ve been craving. Here are six of our favorites:
1. Have a Schedule
Everyone loves a lie-in on the weekend but sleeping in late can sometimes contribute to sleep difficulties. To be able to fall asleep and wake easily, stick to the same sleep schedule all week long — even on weekends.
As an extra boost, give up that late afternoon nap so you’re good and tired when bedtime rolls around.
2. Limit Caffeine after Lunch Time
Coffee’s a great way to get going in the morning, but if you’ve been struggling with sleepless nights, make sure you leave the lattes for before noontime. Caffeine can mess with your Circadian rhythm — your sleep/wake cycle — and keep your stimulated for up to 12 hours after you’ve sipped your last cappuccino.
Be aware that there are many sources of caffeine beyond your favorite cup of java, too. Colas, drink mixes, teas, and even chocolate are good sources of this stimulant.
3. Lose the Booze
You may have a glass of wine after a hard day to relax and unwind — after all, alcohol is a known nervous system depressant. But, in the long run, alcohol can actually interfere with your ability to get restful sleep and contribute to night-time wakefulness.
Studies show that alcohol reduces critical REM sleep and increases the chances that your sleep/wake cycle will be disrupted.
4. Take a Warm Bath or Shower
Not only can a warm soak help you relax and reduce feelings of stress, but the resultant drop in body temperature can also help slow your metabolism and signal your brain that it’s time for sleep.
As mammals, our internal clocks — our Circadian rhythms — are ultra-sensitive to temperature. As people with long workdays packed with errands, meetings, and deadlines, taking the time to relax can help soothe jangled nerves in preparation for sleep.
5. Opt for Herbal Help
If you’re still struggling with shut-eye, think about adding a bit of aromatherapy to your nightly ritual. A touch of lavender spray on your pillow or diffused in an aroma diffuser can help you get the sleep you need.
Just make sure the essential oil you choose is 100% pure lavender oil and not a synthetic, chemically-altered brand.
6. Make Sure Your Bed is Just Right
Goldilocks knew what she was talking about. In order to get good quality sleep, you need a mattress that’s “just right.”
In fact, studies show that both sleep quality and symptoms of stress improved when participants turned in their old, sagging, uncomfortable mattresses for ones that fit their individual needs.
Try One or All — These Tips Will Have You Sleeping Beautifully
As with any change, it’s best to take things incrementally rather than trying to modify too many aspects of your life at one time.
Choose the tip that resonates with you and see what changes you can affect in your sleep patterns. If one isn’t enough — add a second or third and monitor what happens.
Of course, it’s best to start with the basic essentials for good sleep — a proper mattress that both supports and cushions your body for comfort and resilience.
Our LunaZen mattress is a great way to introduce a sleeping platform that can provide individualized comfort. The innovative hybrid design of open-cell material, cooling gel, and steel springs allow it to conform to your body for the proper mix of support and luxury.
TheLunaZen, coupled with a good sleep schedule and a few of our other science-backed tips, will help you sleep tight all through the night.