Guide To Better Sleep
Allergy-Proof Your Bed
Your ability to get enough sleep will be impaired by allergies. Some of the symptoms of allergies are sniffling, coughing, and sneezing. Snoring is also something that people with allergies and nasal stuffiness will suffer from. You can keep your allergies at bay why maintaining an allergy-proof bed.
In order to minimize your exposure to dust mites, you need to encase your mattress and pillows in dust-mite proof covers. The covers need to be hypoallergenic and made of microfibre to stop dust mites, mold, and mildew. You also need to change the bedding at least once per week and wash it in water of 130 degrees Fahrenheit to kill the dust mites. Pets should also be pets out of the bedroom to minimize pet dander and fur.
Only Use The Bedroom For Sleep And Sex
If you are having trouble sleeping, you should get up and do something around the house until you feel tired. You could declutter a drawer or wash the dishes, but stay out of the bedroom. This should be used only for sleeping and sex.
If you are reading, watching TV, working or using the computer in bed, you will be too stimulated to fall asleep. Your TV and computer will need to be out of your bedroom. This will help your mind and body associate the bedroom with relaxation and sleep. Another tip is to keep your room comfortable and cool. If your mattress has seen better days make sure you replace it as soon as possible. Find out the best mattress 2020.
Have A Consistent Sleep Schedule
When you go to bed and wake up at the same time even on weekends, you will get better sleep. When you have a sleep schedule, it helps your body create a consistent sleep cycle. Over time, this will help you sleep quickly and then sleep throughout the night.
Another way you can optimize your sleep pattern is to get enough sunlight as soon as you get out of bed. You need to get outside without any sunglasses for 5 to 30 minutes of sun exposure. This tells your brain to wake up because the early sun exposure will increase the production of melatonin.
Caffeine Will Interfere With Your Sleep Cycle
A lot of people use coffee in the morning to stay awake, but consuming caffeine can cause sleep problems. If you want to have good sleep habits, you need to avoid caffeine in the afternoon or evening. Coffee is not the only place caffeine is found as it is in many foods, certain medications, and beverages.
Some of the hidden sources of caffeine include tea, pain relievers, soda, weight loss pills, and energy drinks. It is important to experiment a little because people have different abilities in metabolizing caffeine. If you are sensitive to caffeine, you should avoid decaf coffee as well because it does have a small amount of caffeine.
Exercise For Getting Better Sleep
Regular exercise will reduce the chances of insomnia and help you get a good night’s sleep. There are studies that show that 10 minutes of aerobic exercise can significantly improve the quality of sleep. Running, cycling, and swimming are good choices for this.
To get the benefits of exercise, you need to avoid this within 3 to 4 hours of going to bed. Mind and body exercises like tai chi and yoga are relaxing and can be done in the afternoon and evening. They will help reduce stress and can set the stage for good sleep.
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