How to Get a Good Night’s Sleep (And Why You Should)

How to Get a Good Night’s Sleep (And Why You Should)

By Michael Blauner–Personal Fitness Expert in Bergen County, New Jersey

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Experts say that you spend roughly one-third of your life sleeping. Certainly, you want to make every moment count toward the physical and mental rejuvenation that a good sleep provides! So, how can you enjoy a restful night of slumber?

Put these 8 tips into action now to experience some of the best sleep of your life:

Investigate your evening routine. Think about the activities you’re involved in from the time you walk in the door to the moment your head hits the pillow. The goal is to increase your awareness about what you’re doing and see if it could be interrupting your sleep.

  • Are you playing catch-up by bringing work home from the office? If so, your mind may be on overdrive and unable to turn off.
  • Do you find yourself consumed with doing household chores like laundry and house-cleaning? In that case, you’re probably lacking time for relaxation.

Plan to be in bed with the lights out for at least eight hours. Do you stay up until after midnight? Try to schedule evening activities early, so you can still get eight hours of sleep.

  • If you have trouble falling asleep, you might want to make it eight and a half hours.

Allow time to unwind. If you’re super busy, you’ll probably be rushing around until you finally collapse on the bed in hopes of getting a few winks.

  • Instead, give yourself at least an hour to shift gears and relax before bed. Everyone needs some downtime.

Clear your mind from the day’s chaos. Maybe it’s reading your kids a bedtime story or taking 20 minutes to meditate. Focus on shifting your thoughts from the intense to the trivial. A tranquil mind invites more sleep than a chaotic one.

Create an uncluttered, relaxing bedroom environment. Although you may think that a cluttered bedroom is benign, it may be preventing relaxation and interfering with your sleep. Besides, clutter draws dust, which can cause breathing difficulties during the night.

  • The first step is to put everything away. Clothes can go into drawers or the closet. Put junk mail and magazines into the recycling bin.
  • The second step is to organize what you have left. Place a lamp, reading materials, and your alarm clock on your night stand. Set the scene for a comfortable night’s slumber.
  • The third step is dusting. Use a damp cloth and clean all the surfaces in your bedroom each week to ensure an environment where you can breathe easily. If you spend just 15 minutes dusting and tidying your bedroom, you can prevent future clutter.

Turn off electronics at least one hour before bed. The light emanating from backlit screens like cell phones, tablets, and e-readers can trick your body into thinking it’s daylight and time to be awake. Plus, it’s best to rest your eyes from such gadgets before trying to sleep.

Take a warm bath rather than a shower. If you tend to struggle with sleep quality, it may be that your shower routine is invigorating you rather than relaxing you. Sitting for a few minutes in warm water can help your muscles relax and prepare for sleep.

Practice breathing in bed. Take deep breaths through your nose, hold them for five to eight seconds, and exhale slowly through your mouth. Do four of these breaths after you switch off the lights, and you’ll feel your body immediately relax.

Adopt these practices will help you create a restful bedtime routine. When you establish consistent relaxation habits, your body will become accustomed to them, and restful sleep will follow. Soon, you’ll be sawing logs with the best of them. Sweet dreams!

How to Get a Good Night’s Sleep (And Why You Should)

Beauty Sleep May Really Affect Aging: Mattress Inquirer Discusses Recent Study & Offers Tips

Bed and sleep blog Mattress-Inquirer.com reviews and discusses a recent study showing possible links between sleep quality and signs of skin aging.

Beauty Sleep May Really Affect Aging: Mattress Inquirer Discusses Recent Study & Offers Tips

Chicago, IL (PRWEB) January 02, 2014

Beauty sleep has long been touted as a common sense strategy for looking fresh and youthful. One recent study aimed to test whether rest quality truly affected skin aging, yielding some interesting results that offer a good excuse for hitting the snooze button.

Mattress Inquirer, a bed and sleep news blog, details this research and offers tips getting better sleep in their latest article, “Beauty Sleep: Getting Rest Really Can Help Your Looks”.

The study, “Effects of Sleep Quality on Skin Aging and Function”, was conducted by researchers at the University Hospitals Case Medical Center and Case Western Reserve University in Ohio, and was funded by Estee Lauder Companies. In a PDF report summarizing the results, the researchers detail the findings discussed by Mattress Inquirer.

The article begins by summarizing the study and findings. In the participant group of sixty women, about half were classified as poor sleepers and half as good sleepers based on questionnaires of sleep duration and habits. The participants then underwent several tests designed to measure skin aging, recovery function, and the women’s self-perceptions.

Mattress Inquirer highlights some of the more interesting results reported by the study, which include highlight tangible differences between good and poor sleepers’ skin. Good sleepers scored better on measures of internal or intrinsic aging, which includes traits like fine lines, skin elasticity and evenness of pigmentation. The well-rested group also proved better at retaining moisture and recovering from disruption and ultraviolet light exposure.

The poor sleepers also had higher average body mass indexes, and included a greater proportion of obese women. Self-perception was the other major result, with the well-rested women reporting higher satisfaction with their looks, appearance and complexion.

Given the results of the research and the numerous ways that sleep impacts long-term health as well as physical and mental well-being, Mattress Inquirer stresses the importance of healthy sleep habits. The article concludes with a few suggestions for improving rest quality based on sleep hygiene guidelines. Tips include sticking to a regular sleep-wake schedule, partaking in regular exercise and a healthy diet, developing a relaxing bedtime ritual, and establishing a relaxing atmosphere by limiting noise/light and selecting a comfortable, good quality mattress. The website also offers several other articles on current sleep news as well as mattress buying guides and comparisons for interested readers.

Mattress-Inquirer.com is an informational blog that provides relevant and recent news related to the health, sleep, and mattress industries. In addition to covering new technologies, mattress reviews and opinion pieces, readers enjoy a variety of helpful educational resources designed to aid shopping and sleep quality.

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