Updated: Feb 3, 2020
A good night's sleep is an essential part of a healthy lifestyle. It affects all aspects of your day — from how you feel, to your relationships, productivity, and ultimately, your quality of life. While you sleep, your brain goes to work, consolidating the day's learning into memory and reenergizing the body. The average individual requires 7-8 hours of sleep per night, but it differs for everyone. Some people may need as much as 10 hours a night, while others need much less. It's a safe bet, however, that if you sleep longer on the weekends than you do during the week, you aren't meeting your personal sleep requirement.
Your mattress has the potential to make or break a good night's sleep. If you're tossing and turning more at night or if you're waking up feeling stiff in the morning, it could be a sign that your current mattress is no longer the best for you. Your body appreciates a comfortable, supportive mattress and will let you know if what you're sleeping on is not up to the task.
HERE ARE TEN TIPS TO HELP YOU GET THE SLEEP YOU NEED AND DESERVE:
• Maintain a regular bed and wake time schedule, including weekends.
• Establish a a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
• Sleep on a comfortable mattress and pillows.
• Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.
• Finish eating at least two to three hours before your regular bedtime.
• Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
• Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
• Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
• Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.