You exercise, eat right, yet you still feel exhausted in the morning. The missing spring in one’s step after multiple restless nights may feel like the norm for most of us. Unfortunately, feeling your best at times usually depends on a good night’s rest. Here are some practical sleeping tips to help you get a good night’s rest…
Sometimes, restless sleep may stem from upper gastrointestinal fullness. Do not eat at least 2 hours before bed. This is an easy fix to improve the quality of sleep.
Check your mattress. Mattress sagging or toxic synthetic materials used in the construction may indicate it’s time to update your bed. Natural organic materials, and allergen-free construction may cost a premium, but a good night’s sleep is worth the investment. Offset coils in a thicker gauge of non-magnetic steel, wrapped in organic materials, is what I believe to be breathable and most comfortable.
Exercise regularly to promote natural sleep, but finish your workout at least three hours before you go to bed. Exercising increases heart rate, and if you exercise too close to bedtime, you may stay awake. A break of three hours post-exercise prior to sleep will give your body enough time to properly unwind. Natural sleep will allow for slight turning and readjusting to prevent stiffness and muscle fatigue.
There are five stages of sleep, the last stage involves REM, rapid eye movement sleep. Dreaming, paralyzed limbs, and deep sleep are the highlights of the fifth stage of sleep. You won’t feel well rested without cycling through this stage at least three times. Allow for eight hours of undisturbed sleep. This will allow for multiple cycling of REM sleep. The initial cycle is shortest, and they become longer with subsequent cycles.
Illness, injury, or other acute anomalies may inhibit rest and there is no way to prevent any of these unforeseen events. To ensure a pattern of a consistent quality sleep: maintain a steady sleep schedule, allow enough time to exercise during the day, eat a healthy diet, and have a mattress built to suit your body type and needs.
I hope everyone can enjoy a full night’s rest to fully take advantage of the day ahead. Allow yourself time to recover after a few late nights, and never take a full eight hours of sleep for granted.
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.