5560 W. Lovers Lane, Suite 240 · Dallas,TX 75209 | Hours: Mon-Sat: 10-6, Sun 12-5 | Phone (877) 425-2325
Our biggest concern is helping our customers sleep as well as they possibly can. The Sovn fitting process ensures the bed you purchase is a good match for your body type, weight, and how you sleep, thereby allowing your body to rest in a neutral position.
Still, there are important things you can do to help yourself get the most recuperative, restful sleep you can get each and every night.
Previously, we provided information about the importance of the immediate sleep environment (room temperature, bedclothes and bedding, ect.) This is a natural continuation of that blog.
What is important for you to think about?
Know when it's time for you to go to bed. And keep in mind this can and does vary greatly from person to person. If you can determine a time to go to bed that allows you to fall asleep relatively quickly and you can then rise at roughly the same time each morning, you've hit the jackpot. If you tend to lie in bed for long periods of time before falling asleep, re-evaluate your bedtime; perhaps moving it to a later time will eliminate the lag time.
This is so important it bears repeating: A dark, quiet, cool room is of the utmost importance to a good night's sleep. As the previous blog notes, research shows that bedrooms between 65-70 degrees help keep the body at a comfortable temperature, allowing the body temperature to drop to the necessary level to ensure good sleep.
Many people have become conditioned to fall asleep with the television on. In these situations, the sleep timer function on the remote is invaluable. You won't be awakened by bright lights or noise after the tv has lulled you to sleep.
Keep in mind that certain foods/beverages can raise your body's temperature, so one of the smartest things you can do is to pay attention to what you're eating and drinking for several hours prior to going to bed. Caffeine, for example, can stay in the system for up to 7 hours. Alcohol is interesting: it can help you fall asleep more quickly, but often can cause rebound insomnia as the body metabolizes the sugars in the alcohol.
Likewise, eating heavy meals just prior to bedtime can make it extremely difficult to sleep, either due to an uncomfortable fullness or due to the body's temperature rising as the food is digested. If you've ever awakened after over-indulging in either food or alcohol, you'll know. You're uncomfortably warm. Many people describe it as feeling as though their body turned into a furnace. Once you're awake, it can be extremely difficult to get comfortable enough to fall asleep again, so try to not drink or eat too heavily for at least 3 hours prior to bedtime.
Sometimes it's not even a question of over-indulgence of food or drink, but what KIND of food or drink you've had. Fried foods can wreak havoc on your sleep patterns. Red wine also seems to be a trigger for sleep issues for many people. Be mindful of the effect these types of foods have on you, and keep in mind that foods that once had no bearing on your sleep can change it completely at some later point.
Some people find it difficult to get to sleep (or stay that way) because of stress. Work demands a lot of us, as do social requirements.
If you find yourself awake at night, going over the day's events or planning your tomorrow, your mind won't "turn off." You must quiet your mind before getting into bed each night. Try writing down whatever is causing you to remain awake. A list of the upcoming day's activities and duties can really help declutter the mind.
Many scientists involved in sleep research recommend stress-relieving techniques. Try "progressive relaxtion:" flex, then tense your feet. Then move up your body, section by section. Usually by the time you've reached the neck and head area, drowsiness occurs. Practice this during the day as well. It can really aid in removing the muscular tension caused by stress.
Along the same lines is massage. While most of us don't have a massage therapist living in our homes, electric foot massagers are widely available. A few minutes of foot massage along with progressive relaxation techniques can let your body know that it's bedtime.
And of course, warm baths, warm milk, soothing music, etc. can aid in your quest for a good night's sleep as well. Try out different options until you find what works best for you.
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