Though you may not know it, everyone has sleep hygiene. Sleep hygiene simply refers to the routines and practices you need in place to get a full, nourishing night’s sleep, and to be awake and alert during the daytime. But sleep hygiene can be bad as well as good. If you think you may have slipped into bad habits, here are a few simple ways to improve your sleep hygiene and your sleep quality.
Stay active during the day
Even a small amount of cardiovascular exercise, such as walking, running or cycling, has been shown to hugely improve sleep quality. Vigorous exercise is best but it should be avoided right before bedtime unless you know that this timetable suits you.
Avoid stimulants before bedtime
Nicotine and caffeine can both throw the body’s balance off and prevent you from getting to sleep. You may think that alcohol will help you switch off, but in fact, it can also disrupt your sleep, particularly in the second half of the night. Try switching things up and trying non-caffeinated drinks such as herbal or peppermint tea to help you wind down at the end of the day.
Don’t eat disruptive foods late at night
Rich, spicy, fatty foods, and acidic, carbonated drinks can leave your stomach churning and lead to indigestion. The constrictive effects of heartburn may cause discomfort that keeps you awake.
Establish a relaxing bedtime routine
The final minutes and hours before bed should signal to your body and mind that the wind-down has begun and that good sleep will follow. It is best to turn off your laptop and phone as these both give off stimulating blue light. Taking a bath or doing gentle exercises can help. Reading a book or listening to relaxing music while supported by your heavy-duty mattress can also prepare you for a restful night.
Design a pleasant sleep environment
A cool room with dim lighting can help set the mood for sleep. Having a comfortable reinforced bed and heavy-duty mattress will help anyone sleep more soundly and wake up feeling nourished. Our products also meet the needs of those with specific physical and psychiatric requirements. They provide support to overweight individuals and those who suffer from neck or back pain and also create a stable environment for those with autism or psychiatric disabilities.
The average person spends about a third of their life in bed, which is why we have worked so hard to make sure that our products are just right - and built to last.