While that’s great for them, many people are constantly on the hunt for how to sleep better—whether it’s getting an adjustable bed or searching for the most comfortable sheets. For some, a body pillow is the answer. For others, it’s a weighted blanket. After all, a full night’s sleep is essential to our health and well-being. A cooling mattress topper can provide some relief for hot sleepers who wake up sweaty in the middle of the night. Cooling pillows are also a good option. There are even cooling weighted blankets for who those want to avoid overheating. If your sleep schedule is currently all over the place, the best way to start working toward a consistent and healthy pattern is to wake up at the same time every single day (yes, Saturday and Sunday, too!). Your body will gradually start to adjust itself and follow suit to get sleepy at the same time every night. He urges everyone to go outside for at least 30 minutes for their daily fix of natural light. “Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime Resist napping after 3 p.m. Sleep cycles are truly cycles. If you get a bad night’s sleep, squeezing in a nap to take the edge off can certainly help. Unfortunately, indulging in a nap too late in the afternoon can make it harder to fall asleep at night, and continuing this behavior frequently puts you at risk of developing insomnia. Turn on white or pink noise. Light sleepers will wake up at the drop of a hat—or the sound of a spouse rolling over. Parents know the experience all too well, since most have their ears perked up throughout the night, just in case. A good pair of earplugs can effectively block out distractions. Try any kind of soothing background noise, like a fan, to muffle the other sounds. You can even purchase a white noise machine, which experts use to sleep better. Take a warm bath or shower. Speaking of the ideal sleeping temperature, studies suggest that taking a warm bath or shower at night, one or two hours before going to bed, can help get you there. Plus, a nice bath or shower is a great way to relax and decompress at the end of a long day.
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Monday, January 13, 2025