Here at Tampa Mattress, we know the importance of good sleep and how it can make you look, and more importantly feel, younger.
If you aren’t lucky to be a so-called short sleeper, there’s a good chance you’ll be spending one-third of your life asleep or trying to fall asleep. On average, that equals 26 years of your life being spent on sleeping… not even including an additional couple of years just trying to fall asleep. Yikes!
That is a mind-blowing figure you must agree. For that reason, we decided to find the 20 best sleep habits for a healthier, younger you.
1) Track your sleep habits
There are many ways that you can track your sleeping habits and your sleep patterns. Probably the easiest one is to wear a Fitbit or some similar sleep tracker. Some smartwatches can be used as well, but they tend to be bulkier than trackers. Find the one that works for you and that can export the sleeping data if you’ll have to consult with a sleep specialist in the future.
In more recent versions of some smart phones, you can even set a sleep schedule for yourself depending on the day of the week. It will ask you what your sleep goal is, when you want to wake up, and then it will remind you of when you should be going to bed!
2) Reduce the intake of caffeine
We all know that caffeine makes us alert and most of us drink from one to four cups of coffee every day. That can be an issue if we want to have a good night’s sleep. But caffeine is not only present in coffee. There’s a lot of it in sodas, chocolate, energy drinks, pain relief tablets, and even — believe it or not — decaf coffee.
If you’re struggling to deal with your caffeine addiction (aren’t we all) try to limit its intake to morning hours or early afternoon so it has time to pass through your system, and won’t keep you up all night regretting that last cup of joe.
3) Find the right mattress for you
Only after you spend a night on a great mattress do you realize how much it can affect your sleep and your next day’s mood. For that reason, we established Tampa Mattress company 14+ years ago. We are not in the business of selling mattresses, but in helping people feel better, healthier, and well-rested.
4) Change the sheets regularly
The scent of fresh linen is so powerful that they’ve made an air freshener out of it. No one’s saying that you have to put on a fresh set of bedsheets every evening, but this powerful scent can be a cue for your brain and body that it’s time to go to sleep.
5) Turn off the phone
This one’s kind of a no-brainer. We’ve become so addicted to our smart devices that it’s become a real issue and even a health-hazard for many people. Checking social media, browsing news, or even reading emails on the blue-lit screen can be detrimental to your sleep, and subsequently, your health. Sure, you can dim the screen, but the best thing would be to ditch the thing altogether in the evenings.
6) Dim the lights
The same way blue light from your phone screen can affect your brain and fool it into thinking that it’s daytime, house lights, TV light and any other source of light in the evening can negatively affect your attempts to fall asleep. By dimming the lights or turning them off completely, you’re giving your brain a signal that evening has come and that it’s time to go to sleep soon.
7) Read a book before sleep
Do you remember when you had book assignments in school and as soon as you started reading you’d be super-sleepy? Chances are that history will repeat itself no matter how much you actually enjoy reading. There’s something about getting cozy with a good book that allows the mind to relax and drift off to dreamland.
8) Reduce stress
Chances are that the older you get, the more stress you have. Whether it’s work, kids, grandkids, and especially recent world events, they’re all contributing to your high stress levels. Reducing stress is easier said than done, but by cutting out at least a few stressors, we can fall asleep easier and have a better-quality rest, all leading to a happier, healthier life.
9) Find a pillow fit for a king (or queen!)
Apart from a mattress, a good pillow that has the right level of neck support is a must for good quality sleeping. People’s pillow preferences tend to change throughout the years; what worked for you before might make you uncomfortable now. You should change a pillow every one to two years. This is a good rule of thumb, but you can even change them sooner.
10) Take a bath
If you’re having a hard time settling down after a long day full of fun activities, try making a nice warm bath. Light up some candles, make some bubbles, lie down, and relax. Everyone can reap the benefits of giving themselves the spa treatment.
11) Have the same routine every night
Our brain and bodies like patterns that they can follow. The best way to make a pattern is to go to sleep at the same time every night (yes, even on weekends) and by waking up at the same time (yes, even on weekends!).
Train your brain that it’s time to go to sleep and that it has to wind down. If you’re reading a book in bed, read it every night. If your routine is to pray or have a shower before bed, continue doing it.
12) Kick the pets out of the bedroom
Sleeping with pets in, on, or around your bed is never a good idea. As we all know, no matter how small the animal is, they tend to find a way to take up a large amount of the mattress. Besides being cramped for space, you’re inviting an unwanted, living alarm clock into your sleep space; You never know when your dog will bark at a noise your neighbor makes outside at 4 a.m. (what are they doing outside at that time anyway?!), or when your cat decides they deserve to use your head as their pillow. While it may be hard at first, you need to have your pets sleep in another room in order to get the restful sleep you deserve!
13) Do yoga
Yoga makes sense at any time of day — not just before sleep — as its positive stimulus for the body, mind, and your overall health and wellbeing has an ongoing effect. Again, even tough guys do yoga nowadays; it’s just the matter of having an open mind. Both yoga and good sleep make you look and feel younger.
14) Drink warm milk or tea
From the time you were a child, you always heard that warm milk is a night-time drink, and it holds some truth. It turns out, the warmth of the drink is what helps your body to relax. If you’re lactose intolerant or just aren’t a fan of drinking milk (especially at night… or warm), try drinking chamomile tea which has been proven to help calm you down.
15) Reduce alcohol and tobacco intake
A glass of wine or beer in the evening might help you relax a bit and even help you fall asleep easier, but the effect they have on your sleep pattern is very detrimental, not to mention to your overall health. The same is true for nicotine intake.
16) Mind the medication
Some forms of medications, for example many painkillers on the market, can have a negative effect on your sleep because they stimulate your brain and body or even outright contain high doses of caffeine. Although it’s sometimes easier said than done, try to use them in the daytime only.
17) Do light exercise or stretching before sleep
Exercise has many well-known benefits, and it will not only make you fall asleep easier and have a deeper rest but will make you look and feel younger at the same time. Although proper food habits are said to have a more significant impact, we shouldn’t neglect exercising or even just stretching every evening to let off some steam.
18) Journal it out
This is a great trick to help organize a mind that will not stop racing. If you’re having a lot of personal issues going on in your life, writing them out is an excellent and therapeutic way to cleanse your mind of your thoughts. If you’re laying awake in bed thinking of all the tasks you need to accomplish the next day, make a checklist of tasks that are in front of you and give your mind a chance to let go. If it doesn’t succeed at first, try it a couple of evenings until you make this tactic successful.
19) Meditate before sleep
Meditating is a great form of relaxing both your body and your mind. This age-old relaxation technique can greatly reduce insomnia and sleep troubles in adults and kids alike. When done before bedtime, it promotes inner peace and calmness. According to the researchers, meditation may increase melatonin and serotonin, decrease blood pressure, and reduce heart rate – all vital to happiness and good health!
20) Sleep on a silk/satin pillowcase
These smooth pillowcases have always been seen being used by the beauty queens on the silver screen, and it’s for good reason. Unlike typical cotton pillowcases, these smoother options help your skin and hair retain its natural moisture. This prevents fine lines from turning into deep wrinkles, and hair from being frizzy and dry… all leading to a healthier and younger looking you!
There you have it; 20 sleep habits for a healthier, younger you. Because we listed so many of them, you can pick and choose what works for you, but try to implement as many as you can and stick with them.
A good night’s sleep is closer than you think. There is no reason why this important part of our lives should take a back seat. After all, we’re spending more than a third of our lives in our beds.
If you’re in the market for a new mattress, let us help you in finding the perfect one. Visit our article below, “6 Signs it’s time for a new mattress” or visit our store at 4915 E Broadway Ave, Tampa, Florida.