Bad news for anyone who enjoys reading in bed… doctors say that lying or sitting in bed for more than 15 minutes for any reason other than sleeping makes falling asleep at night far more difficult. That’s why most doctors recommend that only two activities should be done in bed. Naturally, sleep is the first. As for the second, well, you can probably imagine.
In fact, limiting your time in bed to appropriate activities is the number one piece of advice for getting a better night’s sleep. But what else can you do to sleep better at night?
1. No More Late Night Snacks
In general, eating after 8 p.m. makes it harder to fall asleep, although the exact time varies depending on your typical sleep schedule. Even a small snack at night ramps up your metabolism, making it harder for your body to shut down and catch those precious Z’s.
2. Power Down
For a variety of reasons, using electronic devices with screens an hour before bed will keep you up way past your bedtime. Some people say it’s because screens are usually back-lit with blue-tinted light, which reminds your body of sunlight, throwing off your natural rhythms.
3. Pick A Schedule…
…and stick to it! You may have noticed that when you grow accustomed to waking up at a certain time each morning, your body will naturally wake up on its own around that same time, even on the weekends when you’d rather sleep in. In the same way, going to bed at the same time each night will help your body train itself to power down.
4. Adjustable Mattresses, Adjustable Beds
King size adjustable beds, adjustable mattresses, luxury adjustable beds, adjustable memory foam beds… In 2015, there’s various types of adjustable beds to suit various problems. After you fall asleep, your body unconsciously tosses and turns to find more comfortable positions. Sleeping on an adjustable mattress may help take the pressure off the stiff, aching parts of your body that normally make sleep difficult, according to the National Sleep Foundation. Therefore, many people believe investing in an adjustable mattress means investing in a better night’s sleep.
5. Meditation and Mindfulness
If you find that your mind races as soon as you shut your eyes, then there are a number of meditation techniques that help millions of people around the world relax, slipping into a blissful state of mind.
6. Tune In, Turn On, Pass Out
Of course, if all else fails, you can just download the most boring audio book you can find and listen to it until your brain shuts down in self-defense.
Craftmatic® Adjustable Beds equipped with optional heat and massage also may provide temporary relief from: • Low Back Pain • Minor Aches and Pains Due to Muscular Fatigue or Overexertion • Edema or Swelling of the Legs • Poor Local Blood Circulation of the Legs • Symptoms of Hiatus Hernia • Nighttime Heartburn • Symptoms of Gastric Reflux • The optional heating accessory provides temporary relief from Mild Arthritis and Joint Pain, as well as Muscle Pain Associated with Stress and Tension • Sleeping in an upright position may Reduce or Ease Light and Occasional Snoring.