10 Healthy Sleep Habits

1. 10 Healthy Sleep Habits The Cleaveland Clinic says that up to 70 million Americans a year suffer from some form of insomnia. Almost 15% of Americans suffer some form of chronic insomnia that can cause distress or impairment. Maintaining healthy sleep habits can help alleviate some of the causes of insomnia. Getting a great night’s sleep is imperative for healthy living and living more stress-free. The daily stresses we face can cause sleep disturbance, be it work-related, family responsibilities, illnesses, or an improper bed. While many factors preventing good sleep may be out of our control, you can follow our tips for better sleep to naturally fall asleep easily. Here’s several healthy sleep habits to acquire and nurture: 1. Follow a proper sleep schedule Most healthy adults need no more than eight hours of sleep. Try to go to sleep and wake up at the same time every day, including weekends. This consistency will ensure that your body registers the sleep-wake cycle effectively. Step out of your bedroom if you do not feel sleepy after hitting your bed for 25-30 minutes. Don’t try and force sleep. Instead, do things which make you relax like, reading or listening to music. Once you feel tired, head back to your bedroom and try to sleep. 2. Keep note of what you drink and eat What you eat or drink has a significant impact on your sleep. It is advised by experts that you do not sleep hungry or too stuffed. If you have a heavy meal within an hour of your bedtime, it might lead to discomfort in sleeping. Alcohol, caffeine, and nicotine intake should be controlled before bedtime. Generally, caffeine and nicotine take hours to wear off, impacting your sleep cycle. With Alcohol, you might feel sleepy, but your sleep will be disturbed later in the night.

2. 3. Shorten daytime naps Taking a short 30-40 minutes daytime naps is okay, but keep away from long daytime naps. Napping late in the day should be avoided. However, if you work nights, longer and later daytime naps might be needed to compensate. 4. Make a worry list Our thoughts often stop us from getting the much-needed sleep at night. To prevent this from happening: •Jot down all that's bothering you on a paper. •Sort out a few things from the list before bedtime so that you have lesser thoughts racing in your mind. 5. Get a mattress that suits you Mattresses directly affect sleep quality. Waking up tired or with aches and pains could be a sign that your mattress isn’t compatible with your body. Though it might feel comfortable when you first lay down, those aches could be indicators that your mattress isn’t right for you. A good mattress is paramount for good sleep. Many types of mattresses are available, such as - Memory foam, Gel, Cooling mattresses, Innerspring, or a hybrid. Based on your sleeping style and body type, there remains a set of specific mattresses that will bring the best sleep to you. To find the perfect mattress, you can try out SleepMatch at your nearest Mancini's Sleepworld. We use science-based technology to evaluate body type and sleeping style to suggest the best-suited mattress! 7. Practice deep breathing in a 4-7-8 pattern It’s well known that deep breathing helps combat stress and helps you fall asleep. Your heartbeat needs to slow down to get some sleep, and with deep breathing, you can achieve that easily. The Sleep Foundation recommends a 4-7-8 pattern of deep breathing where you inhale for a count of four, hold the breath for seven seconds and then blow it out for eight seconds. Repeating the practice 5-7 times will ensure that your heartbeat slows down and you get closer to a good night's sleep. To get the best out of your sleep, it’s most important to have the perfect mattress and sleep accessories. Visit Mancini's Sleepworld where you can also try mattresses before you buy them as well as discuss your sleep needs with a mattress consultant. Check out the website for a seamless Sleep Shopping Experience if you're shopping online. Good sleep shopping will ensure that you get the Zzz you deserve. It's time you choose the best rest upon everything else because your sleep matters the most! Pleasant Dreams! Read the full blog to know more: https://bit.ly/3pGc1Np