How to Establish Good Sleep Habits

Establishing good sleep habits are vital to staying in good health. Research has shown that tossing and turning all night on your memory foam mattress or foam topper has a number of negative impacts on health and well being. Failure to fall asleep and being unable to remain asleep can lead to sleep depravation making us grumpy and tired throughout the day. It can reduce our ability to focus and lead to reduced response time, as well as lack of coordination and missed time from work and school. Long term it can lead to serious health problems. To establish good sleeping habits, start with the following tips.

Get Rid of Distractions

To sleep, only use the bedroom for this purpose. Playing video games in bed, watching television, surfing the internet with a laptop or working in bed can all make it difficult to sleep. Free the room from these distractions and focus on making it cool, dark and quiet for the perfect sleep environment. Eye shades are useful if you are unable to remove outside light such as light from the street. Memory foam, a foam topper on your mattress, a foam mattress or foam pillows can be used to make the bed more comfortable. Ear plugs are also great to avoid a snoring partner or noisy neighbors. If reading in your bed is part of your normal nightly routine use the light from a low wattage bulb and avoid reading overly stimulating material.



Creating a harmonious environment will also help with getting to sleep once you lay down on your memory foam mattress or foam topper. Before going to bed relax with a hot bath with lavender or vanilla scents both are associated with reducing stress. Soothing music can also help get rid of daily stress. A glass of warm milk or a hot glass of herbal tea also helps to relax. Avoid drinking coffee, black or green tea, drinking soda, smoking cigarettes or eating chocolate before going to bed since they all contain stimulants which can make you more wired. Though alcohol can help you get to sleep, it will also make it harder to stay asleep and can result in a night of tossing and turning.


Though exercising before bedtime is a bad idea, exercising regularly will help with falling asleep earlier once you lie down on your memory foam mattress or foam topper. Regular exercise will also help reduce stress and muscle tension which can make it difficult to fall asleep. Very mild exercises can be done as part of a bedtime routine without worry that they will interfere with your sleep routine since they help to slow down the system; tai chi is a popular exercise perfect for relaxing before bed. 

Avoid Stresses

To fall asleep, avoid stressful activities three hours before bedtime. Exercising before bedtime, paying bills and other arousing activities that get the heart pumping and increase stress should be avoided. It is also important to keep a consistent waking and sleeping routine by going to bed at the same time each evening and setting the alarm to go off at the same time every morning. Most adults need at least 7 hours of sleep each night and children require even more. Maybe the most important consideration for a good nights sleep is sleeping on a comfortable foam mattress. A memory foam topper is an inexpensive way to upgrade your current mattress, offering better cushioning support and helping you get a healthy night of sleep. Memory foam pillows and toppers will also help to get a perfect rest.

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