Tired of feeling groggy and worn out every morning when the alarm starts beeping? It takes more than a good mattress. The Mayo Clinic offers these ten tips to help you get more shut eye.
1) Try to go to bed and wake up around the same time. This includes the weekends. Your body will begin to set its own internal alarm clock which will help you feel sleepy sooner.
2) Don't eat a large meal before bed. Smaller meals at least a couple of hours before bed will make it easier to fall asleep. Try to avoid spicy food as well.
3) Avoid stimulants. Caffeine, nicotine or any other stimulant consumed in the evening can make it harder for your body to drift off.
4) Exercise regularly- exercising several times a week can help tire the body out so that it is ready for rest and a chance to heal. Be aware that exercising before bed can keep some people awake.
5) Make your bedroom a comfortable place to be. Keep the room cool, dark and quiet.
6) Cut out naps. Day sleeping takes away hours that your body could be resting at night. Resist the urge to crash and you will be rewarded with an easier time falling asleep.
7) Choose a comfortable mattress and pillow. It is important to find a mattress and pillow that is right for your desired level of comfort and body needs.
8) Have a relaxing bedtime routine. Doing the same things around bedtime (such as showering or reading) will signal the brain that it is time to shut down.
9) Go to bed when you are tired and turn all the lights off. This will be another way to tell your body goodnight. If you don't fall asleep in 20 minutes, get up and do something else for a while and then try again.
10) Use sleeping pills as a last resort. Talk to your doctor before starting any sleep medications.