Millions of Americans suffer from chronic insomnia, the inability to sleep for at least three nights a week for a month or longer. In almost all cases chronic insomnia can be traced to a mattress that needs to be replaced, a medical condition, a lifestyle habit or a psychological condition. The two easiest and simplest ways to address insomnia are investing in a new quality mattress and changing your diet.
In order to get the best mattress for a good night’s sleep, you’ll want to test mattresses at the STL Beds store. Schedule a few hours to lie on a variety of mattresses for several minutes at a time until you find the one that’s most comfortable. Once you’ve selected a mattress, it’s time to turn your attention to your diet.
The key to getting a good night’s sleep is knowing what to avoid eating before going to bed. It may sound obvious but many of us still need a reminder that caffeinated drinks like coffee and tea and certain foods like chocolate should be avoided several hours before going to bed. Caffeine revs up our nerves and thought processes because it is a natural chemical that activates the central nervous system. This is why drinking tea or coffee too close to bed time will keep you awake. Some folks are more sensitive to caffeine than others with caffeine making the more sensitive feel jittery and, in extreme cases, slightly ill. People who are more sensitive to caffeine should stop drinking tea or coffee at least eight hours before going to bed. If you go to bed at 11 pm, you should stop drinking caffeinated drinks by 3 pm.
Another substance to avoid so close to bedtime is alcohol. While many drink alcohol as a way to help them relax, the effects wear off with many waking up in the middle of the night. Alcohol-induced sleep becomes less restful over time and sleepiness will become a constant part of life for folks continually using alcohol as a sleeping pill. Omitting alcohol for a few weeks can resolve sleeping problems because sleep quality improves as it becomes more restful.
Eating large meals close to bedtime is another habit to avoid. Whether it’s a big steak dinner or a large before-bedtime snack, you may feel drowsy but the problem is you want fall asleep the way you should. Unfortunately, your digestion will slow down which will make you feel uncomfortable and result in keeping you awake. It’s better to eat a dinner that has no more than 600 calories at least three hours before you go to bed.
Do you find yourself getting up in the middle of the night to go to the bathroom? If so, not drinking water or fluids within 90 minutes of going to bed could prevent you from getting up in the middle of the night. It takes 90 minutes for your body to process liquids. If you have to take any medication before bed, try taking small sips to down your pills. If the medication requires a full glass of water, then take it earlier at night.
By investing in a quality mattress and avoiding caffeine, alcohol, water and foods like chocolate so close to your bedtime, you’re more likely to experience a better night’s sleep.