Sleep Hygiene: Tips for a Better Night’s Rest

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Ivan Dimitrijevic
Ivan Dimitrijevic is a seasoned blogger and SEO consultant with years of experience. His skill sets include Social Media Marketing, Search Engine Optimization and blogging on a wide variety of topics. He is a digital marketing & business consultant and has had many articles published on serious blogs over the years on topics ranging from Digital Marketing, Tech and Online Business to Home & Family, Health & Wellness and Architecture, Real Estate & Design.
Ivan Dimitrijevic
Ivan Dimitrijevic
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When it comes to sleeping, quantity isn’t the only thing that matters. Quality is just as critical because it can affect how your body feels when you go about your busy day. The cure for being sleep deprived and fatigued can typically be found in your lifestyle choices and day-to-day routine. The following tips can help you get a better night of rest and be a happier, healthier you.

Support the Natural Rhythm


Summer is a great season to enjoy the outdoors and partake in warm weather activities. The fresh air can even make it easier for you to get to sleep at night. But if you’re having difficulties, irregular sleep schedules may be preventing you from getting a good night’s rest.

You can improve upon your habits by going to bed and getting up at the same time each day. Although it may be tempting to sleep in on weekends, try to avoid the extra time in bed. Napping can even wreak havoc with your sleep patterns.

If you do need to doze off during the day, limit the time to 15 minutes. Fighting the evening head bobs can become a challenge after dinner, but when you feel drowsy, combat the sleepiness by getting off the couch and keeping active. Take a little walk, do some cleaning or chat with a friend until it’s really time to turn in.

Picking the Perfect Mattress

There are a number of important factors that are dependent on getting enough sleep at night. Stress level, comfort and the temperature of your bedroom are just a few prime examples. But in order to get the right blend, you need to start with the platform that you sleep on. Your mattress should include a perfect balance of support and comfort.

If you’ve had your mattress for awhile, telltale signs such as back pain, and the need to stretch upon exiting your bed in the morning could be telling you it’s time for something new. Online stores make it easy for consumers to shop from the comfort of their home despite the time of day.

If your mattress is reaching its expiration date, ordering a new one may be the best solution. Online retailers tend to allow for customers to try the mattress out for a trial period to ensure that the product is best for you.

Reduce Light Exposure


Melatonin is a hormone that is controlled by a person’s exposure to light. It can also be responsible for regulating your sleep and awake cycles. You can secrete more of the hormone in the dark and less during the daylight. Keep your light exposure high in the earlier hours of the day, such as when you first get up.

If you have trouble staying awake after lunch, use the natural light of your windows to help you avoid sleeping at your desk. Approximately 1 to 1 ½ hours before bedtime, start avoiding the screens of any computers, televisions, phones or tablets you probably have.

It’s tough, but the blue light emitted from the devices tends to disrupt your normal sleep patterns. When you’re ready for bed, the room should be dark. Curtains, blinds or window shades can help block out bright street lights.

Exercise Regularly

Exercising on a regular basis has been shown to help individuals sleep better at night. It can also reduce problems such as sleep apnea and insomnia. The more vigorous your workout, the better sleep benefits you’ll reap from exercising.

But just a 10 or 15 minute walk can be enough to improve your quality of rest at night. To gain the most benefits, try to finish at least three hours before you go to bed. Scheduling yoga or a stretching exercise in the evening can promote a more sound sleep.

Getting the proper sleep at night may sound easy, but it’s a task that is difficult for so many. The lack of sleep may even cause some people to feel fuzzy or fatigued the next day. But with the right amount of exercise and a perfect mattress, you can achieve your goals and develop better sleep hygiene.