Perfect sleep

Create the perfect sleeping environment. A cool, dark, quiet room is the most conducive for a good night’s sleep. Some people will find it helpful to have some kind of white noise in the background. A fan or a FM radio that is between stations can provide enough sound to block out any unwanted noises. 65 degrees is the ideal sleeping temperature

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Exercise

Exercise will help you get a good night’s sleep. Make sure not to exercise 2-3 hours before bedtime, it will actually make it harder to get that much needed rest.

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 Night time routine

Establishing a nighttime routine will make it easier to fall asleep. Try to relax before bedtime by avoiding stressful activities, like paying bills. Establishing a “winding down” ritual like reading a book or taking a hot bath are popular ways to prepare for sleep.

Keep your routine constant, even on the weekends! Try not to wake up more than two hours after your regular time.

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Diet

Eat a well-balanced diet. Studies show that a proper diet will help you get a more restful night’s sleep. Finish eating 2-3 hours before bedtime. This will give your body time to digest your food and lower your risk of indigestion.

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When we don't get enough sleep

Short-term sleep deprivation usually causes little physical harm, since the body compensates for the lack of sleep by increasing its adrenaline levels during the day. A person may experience temporary feelings of pessimism or negativity. However, even short-term sleep deprivation can be dangerous if driving a car or operating machinery. Sleep deprivation is thought to cause half of all traffic fatalities on U.S. highways. In fact, studies have shown that being forced to stay awake 17 to 19 hours can cause the same impaired abilities as having a 0.05 percent blood alcohol content.

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Do i need a new mattress?

Mattresses do not last forever. Most of us wait too long to replace our mattresses. If you have had the same mattress for over 10 years, chances are you need a new one. However, there are some other signs including:

· You wake up tired and achy. This may be a sign that your mattress is no longer providing you with enough support to give you a good night's rest. If you don't wake up feeling refreshed, it may be time to get a new mattress.

· Your mattress looks old, worn or frayed. The box spring creaks and squeaks. These are all signs that the mattress and foundation may be worn out.

· Your bed is just not comfortable. Does the mattress sag, lost its shape, leaves an impression where you sleep? If you find yourself rolling toward the center or you can't seem to find a comfortable position to sleep in, it's time to consider a new mattress.

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