Develop a transition regimen
That is something that you do each night before you go to bed. It can be something simple like letting out the cat, turning off your lights, turning the heat down, brushing your teeth and washing your face. Or it can be a series of meditation or yoga exercises. It needs to be consistent, no matter what it is. As you start moving into your nightly regimen, your mind will receive the signal that it is time for it to chill out, and prepare you physiologically for sleep.
Use the right pillow
It was found in a Swedish study that neck pillows, which look like a rectangle that has a depression in the center, actually can enhance your sleep quality in addition to reducing neck pain. The perfect neck pillow is not too high and is soft to provide the proper neck support. According to researchers, it should also be washable and allergy-tested.
The pillow that received the best rating from the 55 participants in the study was a pillow that had two supporting cores. It was found in another study that the best night’s sleep was provided by water-filled pillows when compared to a roll pillow or the usual pillow that participants used. “Cool” pillows were rated the best by yet another study. Select one that is made with natural fibers, since they release heat better than polyester and also keep your head cooler.
If you suffer from allergies or often feel stuffed up first thing in the morning, try using a hypoallergenic pillow.
Replace your mattress
It is recommended that a mattress is replaced every 7-10 years, if yours has seen better days, it may be time to invest in a new one. Take a look at these Stearns and Foster mattress reviews and find the perfect one for you.
Before going to bed, eat a banana.
It is an excellent natural source of the sleep hormone melatonin, and also tryptophan. Warm milk is, of course, a time-honored tradition, and another great tryptophan source.
Take a warm bath 90-120 minutes before going to bed
The Journal Sleep published a study that found that women who suffered from insomnia who took a warm bath (with a water temperature of around 40 degrees Celsius) slept a lot better. The bath increased the women’s core body temperature, which then dropped abruptly after getting out of the bathtub, to prepare them to go to sleep.
Naked or pajamas?
Pajamas are the answer. Warm skin helps with slowing your blood circulation down, which cools down your internal temperature and contributes overall to deeper sleep. Just make sure you don’t overdo things. Throughout the night, your body will go through a couple of cool-war cycles, so it is important to have covers, sheets, and pajamas that help to keep you comfortable throughout the changes.
Keep your bedroom clean and have it painted in a soothing color
Eliminate all of the clutter from the bedroom. It is distracting and can detract from getting a good night’s sleep. Having the room painted a soothing color and give you a visual sleep reminder, and relax you while you are reading in bed or getting ready to go to sleep.
Banish your cat or dog from your bedroom
A research study conducted in 2002 found that one out of five owners of pets sleeps with them. It was also found that cats and dogs create one of the largest impediments to getting a good night’s sleep. One of the reasons might be that the study found that 7 percent of cats and 21 percent of dogs snored!