If you find yourself taking a doze during the day, yawning often or even turning to coffee to stay awake, you may well be suffering from sleep deprivation. You may need to spend more time on your mattress and less time on your computer.
The average adult needs around seven to eight hours of quality sleep per night. In order to qualify as quality sleep, you need to actually be asleep and not just lying-in bed.
There are a number of things that you can do to achieve this goal.
The first step to assuring quality sleep is to go to bed at the same time every night. Although this may prove difficult to do in our fast paced world of deadlines and demands, it will nonetheless go a long way towards a more productive day.
Try and get into the habit of winding down about two hours before bedtime and relax before you hit the mattress. This will help your brain begin to shut down and do a memory dump, much like shutting down your computer.
Without this down time, you will still be trying to process your day while trying to go to sleep on that lovely mattress. Keeping an evening routine such as reading or watching some light television can help, along with a warm shower or bath.
Develop Good Sleep Hygiene
Next thing to look at is your sleep hygiene.
Is your bedroom devoted to slumber or is it the Grand Central Station of your house.
Removing excess stimulants such as televisions and computers and making your mattress the focus can create an atmosphere of calm serenity while actually encouraging you to go to bed.
Also, keep your bedroom at a comfortable temperature. Most experts recommend 60 to 75 degrees Fahrenheit. Nothing like trying to sleep on a sweaty mattress. This may not be possible depending on your climate but strive to be as cool as possible in the summer months and as warm as possible during the winter.
When to Replace your Mattress
One of the most important factors to consider at bedtime is your mattress. If it is more than ten years old, you should seriously consider a replacement.
Over time, the support system wears down and does not offer the proper lift necessary to keep your spine in the proper position.
When you are uncomfortable on your bed’s mattress, you toss and turn more often during the night. This disrupts your sleep pattern and leads to daytime grogginess.
Since the lifespan of a mattress can vary depending on use, be sure to check yours about every six months.
When to Replace Pillows and Bed Linen
Finally, consider your pillow and linens.
Your pillow is the mattress for your neck. It needs to provide the same quality support that your mattress does for your back. And don’t forget, if you cover that high quality sleep system with inferior quality linens, you could be tossing and turning to get away from those little “pills” that can rub your skin raw.
- Pillows should be replaced every 1 to 2 years
- Duvets should be replaced every 5 to 7 years
- Bed linen including Pillowcases, Duvet Covers and/or sheets should be replaced every 5 to 7 years
So, if you want to be part of the solution instead of the problem at work, make sure that you get enough sleep at night.
Remember to create an environment conducive to sleep and check that mattress regularly for signs of wear. Your body will reward you for it.