Sleep is
something we all need. It’s important to our health and quality of life and it
just feels good to lay down to rest. But quite a few people have trouble
sleeping. Some just occasionally, some all the time. Whether it’s tossing and
turning, mattress uncomfortable, pillow uncomfortable, too hot, too cold, pets
taking up too much room, partner taking up too much room, sinus problems, eating
too late, drinking too much, worried about something. How many things can we come
up with that disrupt our sleep? Unfortunately, it looks like quite a few.
What can we
do to maximize our amount of sleep every night? Let’s discuss!
- Seriously, aim for 8 hours of sleep every night. It’s true what has always been said. Most
people get the most benefit out of 8 hours. Plan for that 8 hours, just like
you plan a vacation, plan a work meeting or plan a hair appointment. Think of
it as a sleep appointment with yourself to help with your health and quality of
life. Create a bedtime routine that works for you, just like you may do for
your kids.
- Don’t hit the snooze, even though you want to. Besides making yourself late, you get
no extra benefit from those few extra minutes. It’s proven. This is a bad habit
for some people who can’t seem to stop hitting that snooze. If you must hit it,
only hit it once. Focus and make changes to get up when you’re supposed to.
- Watch the eating and drinking. Don’t eat, drink alcohol or have anything with caffeine 2-3
hours before going to bed. All three can disrupt your sleep.
- Avoid that workout at least 2 hours before bed. Exercise is important for us to get our bodies ready to rest, but try to complete your workout at least 2 hours before bed. Some people are energized after working out and you sure don’t want that at midnight when your alarm says to get up at 6 AM for work. Your body needs to be ready to relax in order to sleep.
- Check that mattress. What is the age and condition of your mattress? Mattresses break down. The single most important item for a good night’s sleep is your mattress. Maybe you need a new one to maximize sleep.
- Size matters. Make sure you’re getting a mattress that meets your size needs. The size of your room, how much you move around at night and how many people and pets sleep in your bed are all important. A king is certainly the best choice for couples who want maximum sleeping space, but measure your room to make sure you have the room.
- Type matters. Do your homework. Do you want a latex, airbed, innerspring, waterbed, pillowtop, hybrid, foam, gel, adjustable or memory foam? I had no idea there were so many options.
- Do you need a new pillow? Just like mattresses, make sure your pillow isn’t 20 years old or your sister’s hand-me-down. Check out the many different kinds on the market and take a leap for a new one. Some of the best ones don’t cost that much.
- Nap if you can during the day. Maybe it’s the brief time you are waiting in the car to pick up your daughter from dance class after school or a few minutes Saturday or Sunday afternoon. A short nap can do wonders and don’t you forget it. A quick 10-30 minutes can help you gain extra energy to continue the day and not disrupt your sleep at night.
- No electronics in the bedroom. People tend not to listen to this one. It’s hard to unplug for a lot of people, but to maximize sleep, no television, laptop or smartphone in the bedroom. Please. It’s for your own good. The electronic lighting stimulates the brain, so no sleep for you.
- Leave your worries outside the bedroom door. Put those worries in a box outside your door, close it, and don’t open it until you absolutely must. Never bring work inside your bedroom or think about work during the night if you wake up. We all need to figure out how to do that.
- Make your bedroom an oasis of comfort. If it isn’t an oasis, make it one. Get a new comforter, paint the room, put up pictures you love of sandy beaches with palm trees. Your bedroom needs to be a relaxing place and be quiet, cool, and cozy. A place you want to be 8 hours a night to catch those ZZZs, along with some good dreams.
Maybe one of
these solutions will work for you. If so, here’s hoping you will soon wake up
refreshed and ready to tackle the day, instead of being groggy, foggy and
crabby. Your family and coworkers will thank you.
