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A healthy sleep routine is essential for everyone. It's important to get the amount of sleep you need as it allows your body and mind to recharge, leaving you feeling refreshed when you wake up in the morning. I try to get at least seven to eight hours of sleep every night which I have been successful so far.
There are also great benefits to getting the amount of sleep you need. Some of these benefits include:
Stay at a healthy weight
Get sick less often
Sleep can strengthen your heart
It can boost your immune system
There are many tips to improve your sleep. I have a few that I will explain and I hope it will help someone sleep better at night.
1. Comfortable Mattress And Pillows
Buying a mattress and pillows that are suitable for you could make all the difference for a good night's sleep. Being comfortable in your bed is important and consider what position you sleep in to help pick the mattress that would be great for you. If you need a little help to pick out the perfect mattress for you, here are a few examples.
Side Sleepers- For those who sleep on their sides, a medium soft to medium-firm mattress would be best.
Back Sleepers- A medium-firm to a firm mattress
Stomach Sleepers- A firm mattress
For pillows, choose what works best for you. I use a soft pillow, as that is what I'm most comfortable with. I highly recommend these pillows in the link I provided below. It's great for all sleeping positions.
2. Keep The Temperature Cool
Before heading to bed, you don't want the bedroom to be cold or too hot. A cool room temperature will help you sleep better during the night. An ideal temperature for a healthy sleep would be roughly 65°F (18.3°C) and a few degrees lower or higher would be okay too. However, it's your choice as to what temperature you're comfortable with and what works best for you.
3. Take A Relaxing Bath Or Shower
This is one thing I truly recommend as it helps me sleep much better as sometimes I would wake up during the night and now I don't, which is great. Taking a bath or shower cools down the body. Doing this one to two hours before bed for roughly ten minutes would be best. Give this a try to see if it helps you too, as it can make a huge difference.
4. Avoid Light Before Bed
The darkness helps to let your body know it's time for bed and if you keep the lights on, it can impact your sleep. It can also keep you alert. Try cutting the light a bit before you head to bed or keep your room completely dark and notice a difference when you close your eyes to sleep. When I go to bed, I always keep the room dark to help me sleep.
5. Healthy Snacking
Going to bed stuffed isn't a good idea, especially for those who have acid reflux. However, eating a healthy snack before bed can help you sleep better, so if you feel a bit hungry right before bed, try having one of these healthy snacks.
Apples and peanut butter
Cheese and crackers
Nuts and seeds
The best time to eat supper would be at least three hours before you go to bed so your stomach can properly digest and focus on getting ready for bedtime. Eating small amounts of food such as; vegetables, fruits, or protein will help you fall asleep faster.