Tips For A Better Night’s Sleep 

Do you toss and turn all night long trying to get comfortable enough to fall asleep? Or, do you find it easy to fall asleep but challenging to stay asleep until morning? 

If so, you are not alone. 

Sleepless nights, achy morning joints, and daytime irritability are all signs that you are not getting enough shut-eye. As sleep specialists, we have some suggestions on how you can gain the elusive “good night’s sleep” that we all desire. 

Let’s take a look at how much sleep adults should be getting as well as how sleep-deprived Americans really are. Then we will explore some tips and tricks on how you can adjust your lifestyle and bedtime routines to encourage a night of restful and rejuvenating sleep. 

How Much Sleep Is Needed For Adults? 

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18–60 years sleep at least 7 hours each night to promote optimal health and well-being.

According to their research, “Sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.”

There are other sleep factors that play into this average of 7 hours an evening for well-being and good health. For instance, the quality of those seven hours is a major factor in whether you are well rested. If your sleep is disjointed and broken into several waking episodes, then you will not feel rested even if you get well over the seven hours recommended. 

Additionally, older adults and pregnant women have hormonal changes that cause lighter sleep cycles or shorter sleep segments than the average adult. 

So, in general, most adults should strive for at least seven hours of continuous sleep. While every person is different, this is the goal of sleep experts. 

How Sleep Deprived Are Americans? 

Americans are known as hard-working people who try to do it all. Often, we try to do too much. So wouldn’t it make sense that we would be so exhausted at the end of the day that we simply fall asleep due to our busy work and family schedules?

Unfortunately, this is not the case. 

According to the Sleep-Apnea Foundation, “70% of American adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.”

This might come as a shock to those who spend sleepless nights wishing for more rest, but the odds of being sleep deprived have increased significantly over the past 30 years. The lines between work and life outside have blurred, and digital technology has firmly become part of our lifestyle. As you find yourself completing your day’s work in bed or scrolling TikTok until the wee hours of the morning, it is no surprise to anyone that Americans seem to burn the candle at both ends. 

The starkest warning about Americans’ sleep debt comes from the National Institutes of Health. They predict that America’s sleep debt is on the rise and that by the middle of the 21st century, more than 100 million Americans will have difficulty falling asleep.

Sleep Tips For Better Zzzs

Americans are not known for their good sleep habits or sleep hygiene as experts put it. Many of us are probably guilty of eating or drinking right before bed, watching television, scrolling on our phones, or ingesting way too much caffeine over the course of the day to settle down to sleep. 

Here are a few tips that may help you start to sleep better and feel more rested each morning. Be sure to talk to your healthcare provider if you suspect a sleep disorder like grinding teeth, sleep apnea, or restless leg syndrome to gain medical intervention. 

Invest In A Good Mattress

What you sleep on affects how you sleep. Most experts agree that the type and firmness of a mattress directly correlate to the amount and level of restfulness your sleep will provide. 

According to Healthline online, “Research suggests that sleeping on a medium-firm mattress, especially one with adjustable firmness, promotes comfort, proper spinal alignment, and quality sleep. If body aches and pain are a concern for you, research also suggests that the surface you sleep on makes a difference in your comfort.”

Start your journey to better sleep by talking to our team here at Gardner Mattress where we will be able to show you each type of mattress and talk to you about the level of firmness and comfort you desire. All of this can translate into a better night’s sleep. 

Create A Sleep Schedule 

Most of us have an entirely different sleep schedule depending on the day of the week it is. If you find yourself staying up later on the weekends and sleeping in later into the day, you may be messing with your sleep cycle. 

Create a sleep routine that includes not only doing the same things right before bed like brushing your teeth and washing your face, but also going to bed and getting up at the same time every day. This routine should include weekends. The more you stay consistent with the time, the faster your body will get accustomed to the pattern.

Pay Attention to What You Eat & Drink 

If you are a late-night eater, this suggestion is for you. 

Avoid having heavy or filling meals right before bed. Also, avoid drinking too much as this may cause your body to prematurely wake to head to the bathroom in the middle of the night. 

As for caffeine – the stimulating effects of the substance can take hours to wear off so try to avoid late afternoon caffeinated drinks such as coffee, soda, and some teas. (Also think chocolates with high amounts of caffeine.) 

Create A Sleep-Conducive Environment 

Most of us think of our bed as the place we go to sleep. But what around your bed could be causing you to stay awake or wake up in the night? 

Make sure your room is dark and quiet and set to a temperature that is comfortable for you. To create this sleep conducive environment, you may need to remove all electronics like your phone and television. It may also be smart to use blackout curtains or a sound machine should your neighborhood be especially loud or bright in the evenings. 

Add Exercise To Your Routine 

Exercise, even for short bursts of time, can help reduce anxiety and help you achieve a more restful night’s sleep. Some people find that time spent outdoors during exercise can soothe the mind and the fresh air can help as well. 

Manage Your Worries 

A common theme among the sleep deprived is that they worry about work, family, and all the stressors that occurred during the day when they are trying to sleep. Some find it helpful to write a list of worries in a journal before bed while others find it soothing to listen to music or a calming repetitive sound. 

If you are one of the millions of Americans suffering from a lack of sleep, talk to our mattress experts at one of our three showrooms. We will discuss your comfort and firmness needs and help you choose a mattress that can help you start your journey to better sleep.