Rise and Shine

Tips for a Better Night’s Sleep

American adults spend over 11 hours a day¹ looking at a screen, constantly interacting and absorbing new information. As a result, 64% of full-time workers² report feeling stress related to their job. They are, essentially, overstimulated.

Winding down after a long day and getting a good night's sleep can be challenging. We know a quality sleep schedule plays a vital role in our health. If you're having trouble falling asleep, there are a few steps you can take to help get the rest your body and mind needs.

Sleep gives your body time to recover

A consistent lack of sleep can greatly impact your health³. When you sleep, your body has less stress put on it than when you're awake. Your muscles are able to relax and your heart-rate slows. Sleep is an invaluable period⁴ for your body to stimulate muscle repair and generally recover from other stressors, such as work-related pressure.

If you already suffer from physical ailments, such as diabetes or heart disease, getting the right amount of sleep each night is critical to health. But the need for sleep varies per person, with an average of 7-9 hours a night.

Sleep heals the brain

It isn't just the body that reaps the rewards of a good night's sleep, your brain benefits too⁵. During sleep, your brain releases harmful toxins and proteins built up during the day. Your hormones also self-regulate, which can help remove stress and combat mental illnesses like depression and anxiety.

During REM (Rapid Eye Movement) sleep cycles, your brain decides which memories to catalog away into 'long-term memory,' and which to discard.

Craft a bedtime routine

To really develop the habit of falling asleep at the same time every night, repeat the same routine before you go to bed like brushing your teeth at the same time. Make sure you set aside your phone and stop looking at digital screens 30 minutes to an hour⁶ before you hit the sack. The light emitted by screens reduces melatonin production, making it harder to fall asleep.

Get the right mattress

Using the right mattress for your body and sleeping habits can make falling asleep (and getting a good night's sleep once you do) significantly easier.

Here's what you need to know:

• Innerspring mattresses⁷ are the most common kind of mattress and have a wide variety of comforts and prices. Try to find one with a spring coil count of about 390, and invest in a mattress by a high-end brand like Sealy to get the best results.
• Memory foam mattresses⁸ (think Tempur-Pedic) flex to fit your body, essentially forming a model around you when you sleep.
• Latex mattresses tend to be firm due to their rubber material.
• Hybrid mattresses⁹ like those made by Serta combine a variety of materials to get the best of all words.
• Elevated beds can help individuals with sleep apnea get better sleep by adjusting the angle at which they lay.

Which bed is right for you? Well, that's hard to say. You'll hear people say things like, "If you have back problems, get a firmer mattress." But there's relatively little research to back up such claims.

The best way to figure out the right mattress for you is by trying them out. You'll know when something hits the spot.

If you're in the market for a new mattress, you're in the right place. Queen City Audio Video Appliances¹⁰ offers a range of mattresses that can help you get the sleep you need.