Tips for a better night's sleep

A good night's sleep, along with a balanced diet and regular exercise, is essential to your emotional, mental, and physical wellbeing. Experts say that most adults need seven to eight hours of sleep each night. While your ability to sleep can be affected by a number of factors, one of the most important components of a good night's rest is to create a sleep environment that promotes sound sleeping. Always start with the bed itself, and then work your way around the entire sleep space.



How to Create the Perfect Sleep Environment

•  Evaluate your bedroom environment including lighting, color, and accessories. Is it an oasis - a soothing space conducive to relaxation and indulgent comfort?

•  Create a calming and personal environment in which you can begin and end each day.

•  Comfort is the key to getting a good night's sleep. Select a mattress that gives you enough room to move easily - especially if you're sharing your bed.

•  If your mattress is more than five to seven years old, it may not provide the proper comfort and support needed and you should look at a new purchase

•  Protect your mattress from unwanted invaders – encase your mattress in a mattress protector to keep dust mites and other microorganisms from invading. This is particularly important with the recent bedbug outbreak.

•  Choose top-quality pillows to keep your spine properly aligned and to cradle you in comfort. Pillows are designed for different sleeping positions – remember that how a pillow feels when you touch it in the store display is different than how it feels when you rest your head on it.

•  Make your bed extra inviting and uniquely yours with high-thread-count sheets and a plush bedding ensemble.

•  Keep your sleep environment dark, quiet, and cool, between 60 degrees and 70 degrees

•  Schedule time for sleep. When the quality of your sleep improves, so does your mood and the quality of your life. Tonight's rest helps determine how your tomorrow will be, so it should be at the top of any daily agenda.

•  Wind down before bed to ease your anxious mind. Take a bath, meditate, or do whatever it takes to relax and wipe away the day's stress.

•  Is your mind racing while trying to go to sleep? Keep a pad of paper next to your bed and jot down what's on your mind. If you still can't sleep after 20 minutes, get up, go into another room and engage in a calming activity until you feel ready to sleep.

•  It's one day at a time. Changing your schedule and attitude about sleep requires lifestyle changes, dedication, and practice. Remember that the return on the investment will be a happier, healthier life.