Top 10 Tips for Better Sleep
Stop Fatigue with The Wool Bed Company™
Without a restful night of sleep, your body and brain will begin to suffer. For many with insomnia, sleep apnea, or chronic pain, falling asleep is easier said than done. The Wool Bed Company™ is here to offer 10 simple tips to improve the quality and quantity of your sleep.
1. Follow Your Circadian Rhythm
Believe it or not, your body wants to sleep. Your circadian rhythm is an internal schedule which tries to control when you sleep and when you wake up. This is why traveling across time zones and Daylight Savings can cause people to sleep poorly for a few days as their internal clock tries to catch up.
Napping might be another factor affecting your circadian rhythm. It might seem wise to nap when you’re tired, but sleep for too long during the day and you won’t be able to sleep at night.
2. Avoid Excess Light at Night (And Find It in the Morning)
Before going to bed, turn off your electronic screens like a computer, TV, or cell phone. Light from these devices can fool your circadian rhythm into thinking it is still daylight hours, keeping you awake longer. Starting one hour before you plan on sleeping, turn off or dim your screens.
Instead, embrace light first thing in the morning. Go outside to get the morning paper or enjoy some coffee on the porch. You’ll feel more alert with exposure to natural sunlight. This distinct difference between your morning and nighttime routines will help your body settle into a better sleep rhythm.
3. Exercise Earlier in the Day
Complete your workout 2-3 hours before you plan on going to bed. Exercise tends to wake up the body by getting your blood pumping and raising your heart rate. If you do an intense workout too close to bedtime, your body will be full of excess energy and prevent you from sleeping. If you work out earlier, your body will have time to calm down before bed.
4. Be Careful What You Eat and Drink
Certain foods will make falling asleep harder while others may ease the process. Anything with caffeine should be avoided, even if it means no more afternoon coffee. Even some teas should not be consumed later in the day.
If you really need a bedtime snack, aim for lighter food which will be easier to digest. Otherwise, you might be kept up all night by your own stomach!
Although many people used to believe a bedtime “nightcap” would help them sleep, alcohol will actually keep you up or cause difficulty staying asleep. This also applies to smoking cigarettes, which can cause sleep apnea in the long run.
5. Relieve Stress Before Curling Up
Before you lie down, do some stress relief activities. Read a chapter of a book, listen to soft music, or perform a few yoga moves to bring your body into a peaceful state. Even taking a few deep breathes will better prepare you for sleeping.
Bathing before bed is another way to get relaxed. The idea is simple: being submerged in warm water raises your body temperature. When you leave the bath, the air will feel cooler; leading your body temperature to drop back down. Since the body naturally gets cooler at night, this essentially tricks your body into thinking it’s time for sleep. Some people get the best results bathing immediately before bed, others 1-2 hours earlier in the evening. Test out different times to see which is best for your body.
6. Make the Whole Room Comfortable
If you’ve been looking for an excuse to redecorate, this is it. Paint the walls a relaxing color, change out your sheets, and buy new wool pillows. Add light-blocking curtains to the windows to keep out streetlights or sun. You want your sleep space to be comfortable, cool, and dark to promote better sleep.
Set the temperature between 60 and 65 degrees. Warmer temperatures make it harder to fall asleep as you’re left tossing and turning while trying to get cool. Use a fan or organic cotton sheets to keep your bed from getting uncomfortable warm during the summer.
7. Establish a Bedroom Schedule
If you have trouble going to bed at a reasonable time each night, set an alarm. When the alarm goes off, drop everything and start getting ready for bed. Everything else can wait. You can set multiple alarms as a reminder to shut down electronics or lower the thermostat.
Keep a set pattern for bedtime activities. Decide when you will brush your teeth, wash your face, and change into pajamas, then follow this order every night. Eventually, you won’t need to set alarms as your body will begin growing tired when it knows you’re close to bedtime.
8. Get a New Wool Sleep Set
If your current bedroom set is worn or outdated, it may be time for a new sleep system. Sleeping on a natural wool mattress or mattress topper will help get your body comfortable for sleep while still providing necessary support.
Natural bedding from The Wool Bed Company is made right here in the USA using traditional methods and procedures. Our cotton sheets are 100% organic and our wool is never exposed to toxins or unhealthy chemicals. You get better, natural sleep on wool.
9. Change Your Sleep Position
Do you like to spread out on your stomach to sleep? You might want to try your back or side instead. Sleeping on your front is more likely to cause daytime soreness and make falling asleep difficult.
10. See a Doctor
If nothing else works, consider seeing a doctor or sleep specialist to determine if there is a medical reason you are unable to get quality sleep. There is a chance you have sleep apnea or another common sleep condition keeping you from getting the rest you need. A doctor will be able to provide a diagnosis and treatment plan.
Wool mattresses from The Wool Bed Company™ have been prescribed by doctors for patients with a variety of medical conditions. Ask your doctor if wool bedding may be the right solution for you.