Recent studies have revealed that just over 25 percent of all adults have trouble falling asleep or staying asleep most nights, and those issues can lead to some major health problems. If you are tired of tossing and turning, then it might be time to come up with a comprehensive plan for improving your sleep schedule.
Many people are surprised to hear that regularly exercising is one of the most effective ways to get better sleep at night. In addition to wearing you out, exercising is also going to trigger the release of dopamine and other chemicals that help you relax. That being said, you should probably avoid working out right before you go to bed because the adrenaline could actually keep you up.
Create a Nighttime Routine
One of the reasons why some people find it hard to sleep is because they don’t have consistent nighttime routines. When you stick to a bedtime routine, your body will begin making melatonin at the same time every night, and that natural chemical is going to help you fall asleep. Your nighttime routine can be as simple as taking a hot shower and then reading for a few minutes before you turn out the lights.
Wake up at the Same Time
Sleeping in might feel good at the moment, but that extra sleep could wreak havoc on circadian rhythm. If you are struggling to fall asleep every night or wake up multiple times throughout the night, then you should make a point of getting up at the exact same time every morning. Over time, that will help you improve your circadian rhythm. You should also avoid taking long naps during the day because they can negatively impact your sleep at night.
Invest in a New Mattress
Buying a high-quality mattress for your home is one of the best investments that you can make, and that simple purchase could drastically change your sleep schedule. If you travel quite a bit in a recreational vehicle, then you might want to invest in an RV memory foam mattress as well. One of those mattresses will help you get great rest while you are traveling across the country or camping with loved ones.
These few tips and tricks are a great start, but you should consider working with a sleep specialist as well. Some sleep problems are the result of underlying health complications that must be treated by a medical professional.