Falling asleep quickly is almost everyone’s wish. How about a full night of restful and comfortable sleep with no tossing or turning. How many of you are constantly fluffing that pillow or feel restless when you lay down? Unfortunately this blog will not answer the age old question of how to fall sleep quickly but we can offer some great advice.
The first and most basic step is acquiring a comfortable mattress. There are numerous types of mattresses so it is best to do your research and find the one that fits your preferences. The days of choosing between a hard or soft mattress are gone. The home bedroom market is full of different products and materials. This is why it’s important to do your research as well as view our website. Why do we say that? Mattresses For Less just doesn’t pick any mattress to sell. We do our own research into the product making sure the product works as advertised and that its cost is proportionate with its consumer value. Here are a few mattresses that have great prices and reviews:
Once you find a comfortable mattress be strict about going to bed on time. For example, get into bed Monday through Friday at 10:30 pm and envision your falling asleep at 10:45 every night. Eventually your body will get use to this routine and automatically tell itself that it’s time to sleep. One other small tip is moving your mobile phone away from the nightstand. You will be surprised how many people feel flustered that they can’t fall asleep and feel like they need to make use of this time. They will grab their phone and check their email and social media. It’s best to leave it until the morning.
Restful sleep is within your grasp. It just takes some new tools and patience. We can ensure you that once you feel a full night’s sleep you will be glad you spent your time, energy, and money to achieve it.
The pleasant morning ritual that most find too painful to part with has become a temporary chemical solution to treating drowsiness. That’s right, let’s talk about the black pot of goodness, and an alternative to keep that energy lasting throughout the day.
Generally speaking, a restless night’s sleep will have us running towards the coffee pot or shop, with the intention of waking up and staying alert. However, coffee only provides a short-term solution that can possibly lead to long-term side effects.
When consumed, coffee acts as a chemical stimulation that leaves your body struggling to adapt to the increased blood levels… which we sadly mistake for “energy”. The caffeine from your cup of joe sends a signal and adrenaline is released to provide you with the extra spark you had been feigning for. Your body then goes into fight or flight mode stirring up stress hormones and complete relaxation may become impossible. Building a tolerance to caffeine can become detrimental when the thing you were using to wake up disguises itself, and becomes the thing that is disrupting your sleep.
Put Down The Coffee and Pick Up a Dumbbell
How about changing that morning ritual to something that will not only increase productivity and energy levels, but will also increase your lifespan and quality of life? Making time for a quick workout, run, or activity is the best way to create a beneficial lifestyle. Fitness releases those feel-good hormones also known as endorphins, and also increases mental acitivity that lasts anywhere from four to ten hours afterwords.
By creating a morning workout schedule and sticking to it even on the groggiest of mornings will take a turn for the better. Just like anything in life, it takes time to adjust. Your body’s endocrine system and circadian rhythms will grow accustomed to your new routine and physiologically, some wonderful things will begin to happen: A few hours prior to awakening, your body will begin to prepare for waking and exercise. Your metabolism and all the hormones involved in activity will begin to elevate, which will contribute to you feeling alert and energized when you do wake up. It’s time you learn how to enjoy your cup of coffee and not depend on it. One thing you can rely on is your morning workout to get you out of bed and into a productive lifestyle.
As summer comes to an end, and the temperatures become bearable again, now is the perfect time for a little weekend get-a-way for some peace and quiet. You might find that straying from the city lights, and venturing off to a serene place under the starlit sky may be your destination.
Heading out to an environment without clocks, deadlines, chores, and electronics is good for one’s peace of mind, and also gives you a chance to re-calibrate your sleeping patterns that have been tossed around in the midst of the work-week sea.
Being chained to your desk and excessive urgency for electronic gadgets throughout the week are guilty as charged for your lack of sleep. The byproducts of sleep deprivation and daily stresses can result in serious health problems, decrease in production levels, and destruction of your internal clock.
Research suggests our circadian rhythms have been a mess ever since electric lighting was introduced in the 1930’s. The comforts of modern living and technology disrupt the brains circadian rhythms (your internal clock) and abbreviate the release of natural melatonin, which explains why so many of us have a hard time falling asleep and feeling like going right back to bed as soon as we wake.
The key to resetting your body’s clock is spending some time outdoors with natural lighting. Think about it, the sun goes down, the campfire comes out, a few hours later, your body takes a shift and a new sleeping pattern has been invited. The sun comes out, and you are up preparing for the day, enjoying as much sunlight as possible until sunset. After we have been exposed to these natural cues, melatonin levels are able to rise and fall, suggesting that our brain starts to promote wakefulness or sleepiness. A quiet, countryside mini-cation may be long overdue, it’s time to disconnect from you gadgets so you can experience tranquility and restoration. Just try your best not to “tweet” about it.
It’s 2:00 pm on a Wednesday. You’re in the office working hard on your latest project when you notice it is becoming increasingly difficult to focus; physically and mentally. You try to shake it off but as the minutes tick by your energy levels are marching steadily below peak productivity levels. You walk around the office, stretch, and even hit the coffee pot for 10th time today but the second you resume your work your body picks up where it left off. A string of yawns later and all of the evidence becomes clear. You’ve hit the afternoon wall and there’s nothing you can do about it.
At least, that’s what you think. Studies have shown for many of us, our natural circadian rhythms, or biological clocks, come with a programmed need for an afternoon recharge commonly referred to as a “power nap”. Napping has long been seen as the natural habitat for toddlers and retirees but the more we learn about sleep and how it is affected by our internal clocks, the more we recognize how much our bodies need that late afternoon recharge.
So with that in mind, here are a few tips to achieve the optimal results from an afternoon power nap.
Timing Is Everything – The best time for a power nap is between 2:00 and 4:00 pm; usually an hour after lunch.
Do Not Disturb – Get the most out of your down time. Close your office door, put up a “do not disturb” sign, and turn off all phones. If you don’t have an office, take your break in your car.
Don’t Forget To Set Your Alarm – A common mistake power nappers make is assuming they’ll automatically wake up in 15 minutes. Setting an alarm will guarantee you don’t sleep the rest of the day away.
Don’t Force It – If you’re not sleepy, don’t try to make yourself sleep. Listen to your body. It’ll tell you if you need a nap or not.
Atmosphere Is Everything – If possible, turn down/off the lights, put on some soft music and get as comfortable as you can. Simply leaning back in your office chair can be all you need for an effective power nap.
Don’t Overdo It – Fifteen minutes should be sufficient to power back up. Thirty minutes should be the maximum (if your employer allows that much time for an afternoon break). Anything over that and you’re entering into a different category of circadian rhythm issues.
Do Not Feel Guilty – The need for a nap isn’t a sign of laziness. It is a very basic technique to restore mental and physical acuity.
It is amazing what a few minutes of rest can do to improve the day. Studies have shown a simple 15 minute power nap improves productivity, rejuvenates the body, and is a benefit to overall health. So before you hit the energy drinks or the coffee pot, take a few minutes out of your day to listen to your internal clock. You’ll find out your body is very good at letting you know what it needs.