Lack of sleep is no joke yet getting quality rest at night eludes most of us. We spend about one third of our lives sleeping, so getting the most out of it is important.

While there might not be a lot you can do to prevent work related stress or worries that keep you up in the night, a few simple lifestyle and nutritional changes, can work wonders when it comes to waking up feeling refreshed.

Ideas for a restful night.

  1. When choosing a mattress, look for one that is comfortably supportive. A mattress should be flexible enough to adapt to the shape of your body, while providing firm support for your spine. If you share a bed, choose a mattress that provides independent support for each sleeper. Generally, your mattress should be preplaced every 8 to 12 years to ensure proper support and comfort.
  2. Be selective when choosing a pillow. When lying on your side, your head, neck, and shoulders should remain level with your mid an lower spine. When lying on your back, your head and neck should remain level with your upper back snd spine. Avoid pillows that are so thick or thin that they angle your head and neck away from your body.
  3. Your sleeping position is also an important factor in how you will feel when you wake up. It is best to sleep on your back or side and not your stomach. Lying on your back or side allows your head, neck, and spine to relax into their natural alignment. This will help avoid feeling stiff in the morning and allow you to wake up feeling rejuvenated.
  4. If you have low back pain and are sleeping on your back, place a pillow under your knees to take some of the pressure off your back. If you sleep on your side, place a pillow between your knees for added support.

Tips to keep in mind.

  1. Limit your intake of caffeinated beverages such as coffee, colas, and tea in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep. Similarly alcoholic beverages close to bedtime may make you feel sleepy, but can disrupt your sleep pattern and cause a restless night.
  2. Try not to eat a large, heavy meal just before bed. A late dinner may interfere with sleep as your body works to digest the food you have eaten. Try to eat dinner at least two hours before bedtime.
  3. A regular exercise program can also help you sleep more soundly at night. Exercising in the mornings is best, but if you must exercise in the evening, do so at least two hours before bedtime. Any later and your increased heart rate can interefere with your sleep.
  4. Try to go to bed at the same time everyday. This includes weekends. Yikes. This will help to keep your sleep cycle in a regular rhythm. Similarly, avoid naps during the day. If you are especially tired, and feel as if you absolutley must nap, try to sleep for less than 30 mintes and before 3 pm in the afternoon.
  5. Expose yourself to bright light or sunlight soon after you wake up. This will help to regulate the natural biological clock in your body.
  6. Try incorporating bedtime rituals such as listening to soft music or sipping a cup of herbal tea. These cues or triggers will help let your body know when it is time to prepare for sleep.
  7. Avoid looking at the clock if you happen to wake up in the middle of the night. This can cause added anxiety and keep you awake even longer.
  8. Finally, if you can not fall asleep after 30 minutes of trying, get out of bed and do something boring or at least restful in dim light until you become sleepy.

Pleasant dreams . . .