Are you one of the 1 in 3 Americans not getting enough sleep? If you depend on coffee each day to “wake you up,” and find yourself feeling cranky or drowsy during the day, you might be suffering from sleep deprivation. Long-term, a lack of sleep can lead to weight gain and even an increased risk of certain diseases such as diabetes and heart disease.
Around Sourthern Pines you might often hear folks quote Benjamin Franklin, saying, “early to bed and early to rise makes a man healthy, wealthy, and wise.” This is true, as experts recommend adults get at between 7-9 hours of sleep a night, as a good night’s sleep is good for your health and well-being. At Comfort Studio we’re here to give you some ways to make good on that saying.
The foundation of a good night’s sleep is a good-quality, supportive mattress. A night spent on an old, poor quality mattress can lead to back, shoulder and neck pain. A good quality mattress provides support for the neck and spine to avoid aches and pains that lead to interrupted sleep or pain the next day. At Comfort Studio, we offer a full line of Tempur-Pedic mattresses in Southern Pines to choose from. Made with a pressure-relieving material that adapts to your body, Tempur-Pedic mattresses reduce motion transfer and relieves pressure points. Over time, your body heat causes the material to soften, so it continuously adapts to your shape while you sleep, improving over time.
Once you’ve got the mattress, focus on other aspects of your life that you can improve to find better sleep and a healthier lifestyle.
Pay attention to your body’s circadian rhythms. It might sound simple: expose yourself to light during the day and sleep in the dark at night. But it’s harder than you might think to keep those rhythms intact, between artificial light in office cubicles by day and smartphones and tablets lighting up or bedrooms at night. One top tip to a better night’s sleep is to focus on keeping those rhythms intact, through two different avenues.
1. Get exposure to at least 2 hours of bright light a day. Preferably sunlight, but if that’s not possible, invest in a good, bright artificial light.
2. Avoid bright light in the evenings before bed, including the blue light of screens -- TVs, smartphones and tablets. This light will trick your body into thinking it’s still daytime. Experts advise to stop watching TV or getting on your phone at least 2 hours before going to sleep.
Create a good bedtime routine. Night-time rituals aren’t just important for infants. Having a plan to relax and unwind before bed is just as helpful for adults. Avoid alcohol before bed as it can alter melatonin production (which helps you go to sleep) and cause an increase in snoring and disruptive sleep patterns. Cut out caffeine consumption 6-8 hours before going to sleep. Stop watching the TV or looking at your phone or tablet about two hours before bed. Instead, take a hot shower, practice meditation or read a book to help your body relax.
Optimize your sleep environment. From air temperature to bedding, the surroundings you’re in play an important role in getting a good night’s sleep. The ideal sleeping temperature is around 67 degrees. The cooler room is better because as you sleep your body temperature naturally lowers, so the cooler environment helps stimulate sleep and allows you to cycle through the stages of sleep, reaching REM sleep easier.
Get to work today to get the sleep you need tomorrow. Our knowledgeable staff at Comfort Studio can help you find the mattress the best fits your comfort levels and sleep needs. The next steps are up to you!