Dodging Insomnia: How to Promote a Good Night's Sleep

Do you find yourself frequently tossing and turning? Difficulty sleeping is no joke. Thankfully there are a few simple fixes that may help support better shut-eye.

A regular evening routine prepares your body for sleep. It signals that it's time to slow down and get cozy. Try adopting a series of yoga poses or other stretches to shake off the day. Limit screen time, especially right before turning out the light. Screens emit blue light which messes with your body's circadian rhythms. To reach optimum sleep conditions, you also want your room to be completely dark while you sleep. This may require heavy curtains over your windows or the use of a sleeping mask. Even as much as the light under the door can throw off your body’s ability to land into deep sleep states.

Busy cities are the usual culprit for loud and disturbing noises, but even suburbs aren't immune. Ear plugs are a great way to cut down on the unpleasant ambiance. White noise apps for your phone or tablet eliminate the need to buy a whole machine. Turn up the volume and put the device near your window or the source of the noise.

There is actually a recommended temperature for promoting sleep. The ideal is between 60-70 degrees Fahrenheit, the sweet spot often coming around to 66-68 degrees for most sleepers. Good air conditioning repair helps you adjust those settings properly. Room temperature is critical because your body decreases to a similar range to promote sleep. Your bed’s ability to disperse the heat that your body lets off is essential as well. Your body releases a lot of heat to lower your internal temperature to the proper sleeping point, and all of that heat needs to be able to escape. The best materials for dispersing body heat are natural bamboo sheets, feather down, silk, and gel.

We spend a third of our lives asleep. Why not spend it on a comfy mattress? A good mattress is easy on your body. It supports you no matter what kind of sleeper you are. Firm mattresses are good for those who sleep on their stomachs. Pillowtop mattresses are best for side sleepers. They are nice and soft. Be aware of the various mattress types as well. Memory foam is ideal for just sinking in but it can also make you overheat. Continuous or open-coil mattresses can be noisy for those who are restless sleepers. Test the various types before committing.

Melatonin is generated at night. It is a "sleep hormone" that helps you fall asleep and then stay asleep. The hormone also contributes to mental and physical health. Melatonin is mostly produced between 11 PM and 3 AM. Light can disrupt this process. Blackout curtains or a simple sleep mask are a great addition if turning off the overhead lighting isn't enough.

Bedtime doesn't have to be approached with dread. When you support your body and your bedroom it can even be something to look forward to. Don’t let insomnia control your sleep schedule and you’re your week. Consider these tips to make sure you get the rest that you need every night to maintain a healthy lifestyle.