Quality and quantity of sleep are equally important, especially for busy modern people. Only by getting a good night’s sleep can you improve your work efficiency and create wonders every day. The following are tips to help you get a good night's sleep.
Give Yourself "permission" to go to bed. As hard as it may be to put away your "to do" list, make sleep a "priority". You will thank yourself in the morning.
Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.
Keep regular hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning- even on weekends.
Create a restful place to sleep. Sleep in a cool, dark room that is free from noises that disturb your sleep.
Sleep on a comfortables,upportive mattress and foundation. Sleep on a comfortable, supportive mattress and foundation. It’s difficult to sleep on a bed that’s too small, too soft, too hard, or too old.
Exercise regularly. Regular exercise can help relieve daily tension and stress – but don’t exercise within four hours of bedtime or you may have trouble falling asleep.
Cut down on stimulants. Consuming stimulants, such as caffeine, in the afternoon or evening can make it more difficult to fall asleep.
Don’t smoking. Smokers take longer to fall asleep and wake up more often during the night.
Reduce alcohol consumption. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
To get a good night’s sleep, your bedroom should be decorated to achieve a quiet and relaxing effect. Inappropriate lighting and indoor temperature should be avoided. Uncomfortable mattress and old bed frame are definite hindrance to sleep.
Mattress and foundation - The mattress and bed frame must both provide comfort and support. If both husband and wife are sleeping in the same bed,the mattress should have sufficient space for either one to turn easily.
Noise - Sudden loud noise, whether from inside the house or outside,will disrupt sleep. Low rhythmic sound, on the other hand,can stop noise spreading and calm nerves, e.g. the buzzing sound of the fan or space.
Light - Light is the strongest indicator of time. The rising sun will awaken your brain even before the alarm clock does. Thus, a darken room is always conducive to sleep whether in the day or night.
Temperature - The ideal bedroom temperature is 16°C to 18°C. A room that is too hot or too cold will affect sleep quality.
When buying a spring mattress, you should choose a reputable brand rather than making your decision based on fabric design or price. In general, if finances permit, you should choose a high quality mattress because it is more economical in the long run. Before making your purchase, lie down on the mattress and test it, and pay attention to the following:
Is the mattress long and wide enough? The average person moves approximately 40-60 times a night and turns over completely numerous times. If your room is big enough, you should try to increase your mattress size. In general, the ideal mattress length should be your height plus 15~20cm for positioning the pillow.
Does the mattress provide the right support (firmness)? Sit on one corner of the bed then stand up and observe if the mattress bounces back to its original shape. Press down on mattress surface with bent knees and test its elasticity – uneven elasticity means inferior mattress. Simply put, the mattress must feel bouncy and elastic.
Is the mattress comfortable enough? In addition to being strong and durable, a spring mattress must provide comfort; otherwise, it would be more economical and durable to choose a wooden bed. To determine if a mattress is comfortable, you must personally lie down and toss and turn in it. A good mattress will not have core materials that move or cause an uneven surface, and you will feel comfortable in it.
If you roll to the edge of the mattress, the edge should not droop down otherwise you will fall off easily when asleep. Do not follow brands blindly; a good mattress may not be expensive! A reasonable price means you are getting value for money.
You should care for your mattress like you care for your health. It is best to carefully check your mattress’ performance every year. The following provides a reference for examining the mattress you have now.
When you find fabric tears or loose stitches, you should check your mattress’ performance carefully.
If you wake up with back pain without other probable causes then it is very likely your mattress has lost its elasticity. Perhaps the entire mattress is too soft or the middle part is not firm enough.
Check if the mattress surface is flat. An old mattress will normally have bumps or sags.
Compare your mattress with a good mattress you have slept on elsewhere and if there is a distinct difference, then it is time to change your mattress.
If you can feel the spring coils while lying in bed, then it is time to change a mattress.
Check if your mattress is long and wide enough. In general, the mattress length should be your height plus 15~20cm. The width of the mattress depends on the room; basically, it should not be less than 50cm but 180cm is the ideal width.
There is not enough support if you feel yourself sinking in while lying flat on the mattress.
A good quality mattress should last for over 10 years if taken care of properly.
In the first six months, the mattress should be flipped over and rotated every month to distribute weight.
Vacuum several times a year to keep mattress clean.
When necessary, place mattress under the sun to keep it dry and comfortable.
Do not allow children to jump on the mattress or spring coils will be damaged.
Use soap and water to clean stain on the mattress; do not use detergent.
Avoid sitting on the edge of the bed to avoid excess pressure on the spring coils, which will cause them to bend.
Use a mattress pad and bed sheet. Not only will they absorb perspiration but can also be washed frequently, and they ensure hygiene and alter room color and ambiance.