Eight Ways To Get A Better Night's Rest

You probably already know adults need seven to eight hours of quality sleep every night for optimum wellness. If you're struggling to fall or stay asleep, try these eight tips to get a better night's rest.

Avoid the Late Day Latte
The alerting effects of caffeine can be felt for up to eight hours. That means no caffeine after three in the afte oon if you have an 11 p.m. bedtime. Since caffeine is stimulant, people who regularly are consuming large amounts of caffeine may experience increased sleep difficulties at first when they reduce their caffeine intake. The effect is temporary. In the long-term, eliminating late day caffeine should help you get a better night's sleep.

Invest in a New Mattress
How would you describe your current mattress? If your answers are anything like badly worn, lumpy, smelly, uncomfortable, or old, it's time to invest your health with a new mattress. A good quality mattress lasts about eight to ten years. If your mattress is older than that, it probably doesn't provide the comfortable night's rest it used to.

Try Melatonin
Melatonin is a hormone your body produces to promote sleep. For people who have trouble falling asleep, taking a melatonin supplement can be helpful. In the United States, melatonin is sold over the counter. It should be take 30 to 60 minutes before you want to fall asleep.

Create a Regular Sleep Schedule
Sleep experts recommend that you go to bed and get up at a similar time each day. That means you should have the same sleep schedule for weekends and weekdays. A regular sleep schedule supports your body's natural sleep and wake cycle.

Exercise Regularly
Scientific studies suggest regular moderate-intensity exercise improves sleep quality. Walking is an example of a moderate-intensity exercise. Scheduling your exercise for the morning may be beneficial for people who find exercise alerting.

Turn Your Bedroom Into a Good Sleep Environment
A good night's rest requires the right sleep environment. First, your bedroom should be dark at bedtime. Getting your room dark may mean you should upgrade your window treatments and turn off screens. Second, your bedroom should be quiet. Finally, the room temperature should be cool. You should choose a comfortable temperature from 65 to 70 degrees.

Skip Nicotine and Alcohol in the Evening
Alcohol may make you sleepy at first, however, it interferes with you staying asleep. Much like caffeine, nicotine is a stimulant that keeps you awake. Avoiding nicotine and alcohol in the evening should promote a better night's rest.

Limit Liquid Intake Before Bed
Drinking liquids one or two hours before bed increases the chances, you'll wake up during the night to go to the restroom. Having your last beverage of the day a couple hours before you go to sleep should eliminate nighttime trips to the bathroom.

Author Bio: Paige Jirsa- I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.