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Everyone has a different idea of what a good night’s sleep is. But, most people agree that a good night’s sleep consists of getting enough rest to wake up feeling refreshed and ready to go.
The best way to get the right amount of sleep is through developing healthy sleeping habits and doing everything possible to avoid sleeping problems.
Three Do’s and Three Don’ts Just Before Bed
It’s easy to get into the habit of doing a few things right before bedtime — like getting under the covers and setting an alarm, for example. But there are other sleep-enhancing habits that can make or break your ability to snooze soundly and wake up refreshed. Here are some tips to follow before you turn out the lights.
Sleeps Do’s Before Bed
1. DO Make Sure Your Sleep Setting is Comfortable
Everyone’s definition of comfortable is different, but some common factors that affect our sleep include:
- Noise
- Light
- Temperature
If you need white noise to go to sleep, use a white noise machine. Is your room too hot in the summer months? Invest in a mattress with cooling technology. Do the street lamps outside bother you? Purchase blackout curtains or a sleep mask.
You can control more of your sleep environment than you may think.
2. DO Try Relaxation Techniques
There are many ways that people can relax in order to fall asleep more easily. These are usually called “relaxation techniques” or “relaxation exercises.”
There are many types of relaxation exercises—some focus on breathing slowly and deeply while focusing on one thing (ex. Counting sheep), while others involve focusing on an image, word, or song lyric until the mind becomes calm and relaxed (ex. sleep meditation).
You can try experimenting with various different kinds of relaxation techniques until you find one that works well for you. After you find the right technique, you can then make it part of your nighttime routine.
3. DO Keep a Consistent Schedule
Did you know that almost half of all Americans say they feel sleepy anywhere from three to seven days a week? Part of this is from having a lack of sleep schedule.
No matter how much sleep you got the night prior or how tired you feel during the day, you need to make sure that your body stays on a consistent schedule. This ensures your body is awake and ready for what’s to come during the day.
By being on a strict sleep schedule, your body will know when it’s time to go to bed and when it needs to wake up in order for you to get adequate rest every night.
Sleep Don’ts Before Bed
1. DON’T Consume Caffeine Too Late in the Day
If you’re one of the many people who rely on coffee to get through the day, then you might need to make some adjustments before bedtime. Caffeine can keep you awake at night because it affects your sleep cycle and increases alertness. The more caffeine that builds up in your system, the harder it will be for you to fall asleep. You’ll also find that consuming too much caffeine can impact your mood and energy levels during the day by causing irritability, restlessness, nervousness, and headache.
2. DON’T Eat a Heavy Meal Right Before Bed
A heavy meal right before bedtime will keep you up, so avoid anything that takes a long time to digest. If you’re hungry, have a light snack or drink water instead. Remember that even though it’s tempting to eat in front of the TV or computer, this isn’t going to be good for your sleep schedule.
There’s a time and place for everything—and eating is no exception!
3. DON’T Be on Your Electronics Too Close to Bedtime
According to the National Sleep Foundation, you should put any electronic devices up for at least 30 minutes before hitting the hay. By being on your digital device before bed, you drastically decrease your body’s ability to enter a REM cycle and increase your alertness throughout the night.
Find yourself still reaching for your phone? Instead, try grabbing a book to get your body ready for a restful night.
How the Latest in Mattress Technology Can Give You a Full Night’s Sleep
There are many sleep tips that you can follow, but having an uncomfortable bed base or mattress can really make or break your sleep all the same. If you find yourself waking up tired, you may want to consider upgrading your mattress or bed system.
At Best Mattress in Las Vegas, we have multiple adjustable beds, mattresses with cooling technology, and hybrids that help sleepers get into a comfortable position and relieve pain so they can fall to sleep quickly.
Adjustable Bases
Need to sleep at an elevated angle? By having an adjustable base, you can customize the angle you want to sleep in by the push of a button. Your comfort level changes depending on various activities during the day and your health condition. One night you may be comfortable laying on your back. Another night you have heartburn and need to sit up for a while. After a long day of hiking, you may need your feet elevated. An adjustable bed allows you to customize your sleeping position to whatever is comfortable.
You’ll be so happy you invested in an adjustable bed. Here are a couple adjustable base options to choose from.
Beautyrest Black Luxury Adjustable Base
Features of the Beautyrest Black Luxury Adjustable Base
- Adjustable foot and head angles
- Wireless remote
- Multiple preset positions
- Dual timed massaging
- Extended reclining
- USB ports & under-bed lighting
- Smart home enabled
- Adjustable leg height
- Platform-friendly
- Compatible with a headboard (brackets included)
Best Mattress Power Bases
Best Power Base 500SKD Features:
- Wireless Plant-Based Remote
- Head and Foot Tilt and Lumbar Adjustment / 850lbs Lift Capacity + Bluetooth
- Platform friendly
- No tools assembly
- Features 1-Touch Flat & Zero Gravity / Anti-Snore Present Positions
- 2 Programmable Memory Positions
- 3 Intensity Levels of Head & Foot Massage with 3 Modes
- Under the bed LED lighting
- 2 USB Charging Ports under bed
- Adjustable Legs (6+3+3”)
- Sync Cord for split sizes allowing operation of the two bases’ head adjustment separately during synchronizing
- Remote Lock Feature
- A flashlight built into the remote
- Fine Furniture Style Design
Cooling Mattresses
Are you a hot sleeper struggling to fall asleep or stay asleep? Then you should consider investing in a mattress that filters out heat and keeps your overall body temperature cooler. Our customer favorites include:
TEMPUR-breeze°
Serta Arctic
Hybrid Mattresses
A hybrid mattress is a great best all-around mattress that is suitable for ALL sleeping styles. This is a popular option for those who have two people sleeping in one bed who can’t seem to make a decision on a mattress.
Sealy Hybrids
Serta iComfort
Invest in Better Sleep with Best Mattress
It’s a lot easier to get a good night’s sleep when you make a few adjustments in the hours leading up to bed. Eat wisely, limit caffeine intake during the day, keep your sleep area dark and quiet, and turn off your electronic devices during the night.
By following these steps and upgrading your sleep system, you’re sure to have a better slumber.
Ready to find your mattress match? Use our store locator to find a location closest to you to reclaim your sleep patterns once and for all.