Tips for Getting the Best Night Sleep
A new article in Best Self Atlanta magazine explores some of the ways you can ensure the best night sleep and features helpful tips from FusionSleep’s own Dr. David Pitts. The article focuses on six areas that can help you get the sleep you require:
- Make Sleep a Priority: Knowing exactly how many hours of sleep your body requires is essential for the best night sleep. To determine this number, keep a log of your sleeping habits. Make sure you track the number of hours slept, instances of waking, and your feelings in the morning. This information can help you identify and remove the problems plaguing your sleep.
- Evaluate Your Mattress: Morning aches and pains are a good indication that your mattress needs replacing. According to Dr. Pitts, contemporary mattresses focus on three major components: body and back support, the mattress’ ability to conform to your body, and ventilation that releases excess body heat. Your mattress should support your back’s natural “S” curve, so it is important that you test out a mattress before you buy it. Additionally, your pillows should also offer the same comfort and support that your mattress does. When selecting a pillow, make sure to consider your sleep position.
- Reduce Light: Your sleeping environment should eradicate as much light as possible. Computers, TVs, and cell phones emit blue light that actually limits the production of melatonin, the sleep hormone. Dr. Pitts explains that, “The light from these devices delays your internal clock from inducing sleep, thus actually delaying sleepiness.”
- Control Air Quality: While the exact temperature for optimal sleep is still debated, doctors agree that a cool room is usually better for a restful night sleep. Adjusting the thermostat to hover between 65 and 72 degrees can create an ideal atmosphere for sleeping; however, your personal preference should be the determining factor. For allergy sufferers, consider using an air purifier.
- Eliminate Noise: It is impossible to control the noises outside of your home, but it is possible to stifle them inside. Pets and snoring partners can create noises that disrupt your sleep. To offset these noises, have dogs sleep in other rooms and wear earplugs to quiet the sounds of a snoring spouse.
- Exercise Your Mind and Body: Stimulating yourself both physically and mentally throughout the day can help you sleep better at night. Make sure your day includes some sort of physical exercise and plenty of exposure to natural sunlight.
Aside from following these six tips, Dr. Pitts has one more suggestion for getting the best night sleep: decide what time you need to get up in the morning and work backwards, cutting out all stimulating activities 30 minutes to an hour before bed. For more information, click here.