Restorative sleep

Don't we all crave a good night's sleep? At Zedbed, we care about your health and well-being. So it's our pleasure to provide some practical tips you can try to sleep more soundly. Setting yourself up for sweet dreams can help you enjoy a better day!

In bed

A good mattress and pillow—essential keys to restorative sleep

To enjoy a restful slumber, you need adequate back support that keeps your spine aligned. That way you won't wake up with a kink in your back or the feeling that you didn't sleep well. To help your body (including your neck and head) achieve total relaxation, opt for a mattress that improves circulation and puts as little stress as possible on your back, relieving pressure points that can trigger aches and pains or make you toss and turn through the night. Mattress quality and comfort are obviously important considerations, but you should also give thought to how the mattress materials will affect your body.

Using an old pillow on a nice new mattress defeats the purpose of your purchase and can have a negative impact on your overall comfort. Think of your pillow as an essential part of your sleep environment—an extension of your mattress. The right pillow will help you find a good position where your spine and neck are relaxed and you don't feel any tension or pressure. A good pillow also helps you avoid headaches and stiffness.

You wouldn't buy a new car and put old tires on it, would you? The same principle applies to your mattress and pillow!

Stick to a regular sleep schedule

One of the top tips around is "stick to a regular sleep schedule." Turning in at the same time every night and getting up at a specific hour every morning will leave you feeling much more rested and give you an energy boost. Set up a "sleep routine" and see if you don't feel better as a result.

Out of bed

Eat well and get regular exercise

It's no secret that diet and lifestyle have an impact on how well we sleep. It's particularly important to watch what you eat right before heading to bed—problems like indigestion or sweating can really affect how well you'll be able to sleep.

If you're going to bed in a few hours, experts recommend avoiding large meals and overly rich or greasy food. You should also avoid consuming beverages that contain alcohol or caffeine before turning in, because they act like diuretics and can disrupt sleep. If you wake up feeling you didn't sleep well, think back to what you ate the evening before and try to avoid it before bed in the future.

Getting regular exercise, especially in late afternoon, can help improve sleep.

Say so long to stress and anxiety

When we're counting sheep, there's no place in the room for stress, which can really interfere with relaxation. So it's important to pinpoint the things that stress you out and do whatever you can to banish them from your mind. Practice relaxation techniques, take a warm bath before bedtime, or try visualization or similar activities to say so long to stress.

Head to bed as soon as you feel sleepy

Are you yawning? Eyelids getting heavy…eyes smarting…? It's time to go to bed! Don't try to predict it, but once these signs appear, head to bed promptly. Otherwise the desire to doze off will diminish after 15 minutes or so, and you won't feel sleepy again till the next "cycle," usually around 90 minutes later.

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