A good night’s sleep is something that many people take for granted. However, it is one of the best things that you can do to keep yourself in the best shape possible. You don’t have to lie in bed and deal with sleepless nights if you suffer from conditions like sleep apnea, narcolepsy, extreme sleepiness or insomnia. Instead you can take the proper steps to improve your sleep—such as taking certain sleep supplements (i.e., magnesium and melatonin) or by investing in sleep aids, such as a CPAP machine and a quality Purple, Sleepnumber or Casper mattress. Here are some easy ways to improve your sleep:
1. Replace your mattress
Your mattress may be the reason that you are not getting enough sleep. An old, worn out mattress not only affects your sleep quality, but it can also cause you to wake up feeling achy. If you have had a mattress for more than seven years, then it is time for a new one. You can buy a Tempur cloud, Purple, Sleep Number or Casper mattress to help take the pressure off of your low back and joints and make it easier for you to sleep.
2. Use natural sleep aids
If you are having trouble getting relaxed, then there are many remedies that you can use in order to improve your sleep. Melatonin and Valerian root are two of the remedies that you can use. You can also take a magnesium supplement. This is something that is also naturally found in foods like milk, yogurt and dried beans, but many people are deficient in it. Magnesium can help you relax.
3. Explore underlying health conditions
If you have been struggling to sleep for more than a few weeks, then it is a good idea to talk to your doctor. You may have an underlying condition that is making it harder for you to sleep. For example, you may have sleep apnea. This is a condition where your body repeatedly stops breathing at night. You may find yourself waking up several times during the night if you suffer from sleep apnea. A common sign of sleep apnea is snoring. Your doctor can recommend that you use stop snoring aids. They can also recommend a CPAP machine, which will help keep your airway open while you are sleeping.
4. Eat foods to help you sleep
Your diet can have a positive or negative effect on your sleep. Drinking warm milk before you go to sleep can help you improve sleep quality and quantity. Milk has been shown to induce drowsiness. Almonds are another food that you can eat. They have a large amount of melatonin in them. This helps regulate your sleep/wake cycle.
Many people have trouble sleeping because they cannot clear their heads. If racing thoughts and stress keep you up, then you should try meditation. It is easy for you to do this. All you have to do is find a quiet place and focus on your breathing. If you still find meditating to be difficult, then you can use an app like Headspace or Calm.