Nearly all American adults admit to having at least some problems sleeping at night. Although these troubles may seem fairly commonplace, not getting enough sleep can have some serious consequences — including weight gain, heart problems, inflammation or swelling, and drowsy driving. Sleep deprivation or disturbed sleep has even been linked to critical mood swings and irritability, meaning that it can affect your emotions and mental well-being, too. Here are just a few things you can do to sleep better at night and promote good health.
Get These Things Out Of Your Bedroom
There are certain things that just shouldn’t be in your bedroom, especially if you are having any difficulty sleeping. While some clutter may seem relatively innocent, it can actually keep you awake at night. Similarly, keeping your desk, workstation, work computer, or even a book you’re reading for work in your bedroom can get your mind racing and may prevent you from sleeping well. Experts recommend simply taking 10 to 15 minutes to clean before bed, removing any dirty laundry or work-related materials that may otherwise disturb your sleep
Eat This, Not That
Eating hot wings and citrus fruits (e.g. highly acidic foods) at night may upset your stomach, ultimately leaving you unable to nod off. Health.com recommends dinners or snacks packed with a combination of tryptophan and protein. “Make a light whole-wheat-pasta dish with fresh vegetables, a little diced chicken breast, tomato sauce, and a sprinkle of Parmesan for dinner,” says Health.com. “If your stomach’s growling late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan.”
Items, Gadgets, and Small Extravagances That Can Help You Sleep
Some small extravagances may be well worth it, especially if they can help you sleep. If you are having trouble getting sleep at night, experts recommend buying the best pillows and sheets (go for 100% silk, if that’s what helps you sleep), adjustable bed mattresses, and even relatively new, bio bulbs (an LED lightbulb that helps establish the body’s circadian rhythm) that promote sleep. Adjustable bed mattresses, for example, come in many varieties, including memory foam, and help users sleep in thousands of comfortable, supported positions. Craftmatic Adjustable Beds, equipped with optional heat and massage, may also provide temporary relief from: low back pain, edema or swelling of the legs, poor local blood circulation, and symptoms of gastric reflux.
Sleep is important. Do what you can to encourage a quality night’s rest — whether that means removing your suitcase from your bedroom, eating sleep-promoting snacks, or buying adjustable bed mattresses and bio bulbs to help you sleep.