Nothing compares to the feeling of relief and relaxation that comes with getting into bed at the end of a long day. Getting a decent night’s sleep is difficult for many people. Some nighttime routines become into a wager on whether you’ll be able to go through the night without waking up in pain.
Whether it be sleep apnea, muscle and joint pain, or just the overall uncomfortable heat of summer nights there are a lot of factors that can potentially disrupt your sleep. The hours of sleep we get each night really matter and can take a toll on your health cognitively, psychologically, and even emotionally1. Yes, being grumpy due to not getting enough sleep does have scientific truth.
Of course, feeling groggy or moody when sleep deprived is pretty typical, but how much sleep is enough? Most experts believe that the sweet spot for a healthy amount of sleep is between 7 and 7 and a half hours. Anything less has the potential to put you at risk to sleep disorders.
“Chronic insomnia is the inability to achieve sufficient sleep (despite ample opportunity) for at least three nights per week for three months or more, with poor daily consequences,” according to the International Classification of Sleep Disorders (ICSD). 1. Around 70 million Americans suffer from a sleep problem of some form, with 80 percent of cases going undiagnosed or untreated1. So, if you can’t sleep for three or more nights during the week, you may have a sleeping issue and should get therapy from your doctor.
Keep the curtains closed
Reducing the amount of heat from the sun in your bedroom will help keep the temperatures lower throughout the day. This is the first step in keeping your bedroom cooler so you can sleep more comfortably at night. Investing in blackout curtains can be really helpful when living in an area where summers are significantly hot.
Cool down your bed
Changing your mattress or topper, as well as your pillows, to a gel or breathable mattress and pillow combination, will help you stay cool. Even switching to cotton or linen bedding and comforters at night can help to decrease nighttime overheating.
Drop the thermostat
Turning the thermostat down to at least 65 degrees Fahrenheit helps keep your body’s core temperature at its most effective for sleep. When your body is ready for sleep, it changes from an average of 98.6 Fahrenheit to fluctuating around 2 degrees Fahrenheit throughout the night
Make a routine
Your circadian rhythm, or your body’s natural inner clock, will be synchronized if you keep your nighttime routine on a precise schedule every night. To keep your sleep on track, try to stick to a consistent bedtime routine each night.
Plan out your meals
It is important to not consume large meals, or drink alcohol and large amounts of fluids before you plan on going to bed. You’ll be ready to sleep and your body will be ready to stay up working to digest it all. Plan ahead!
Cut out screen time
Turning off your TV, cell phones, and other electronics at least 30 minutes before bed will help you get you ready for snoozing. This helps to limit light exposure before bedtime. Set yourself up for success and you’ll be ready for a good night’s rest in no time at all!