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  • Let your Back be the Judge – Reduce back stress/pain by finding a mattress that properly supports your back and spine. Mattress quality, comfort and support are important because gravity effects bodies differently while sleeping/laying down. To find the best mattress for your back, look for a mattress that:
    • Molds to the bodies natural curves;
    • Reduces pressure points and spreads evenly across the body for better circulation, reduced body movement and improve quality of sleep;
    • Minimizes the effects of partner movement.
  • Mattress Size and Comfort Matters – Partner sleep motion can disturb REM sleep. Unsupportive mattress’s (innerspring or inferior forms) can cause rolling. To improve sleep, consider switching from a queen to king and focus on a mattress with quality foam, inner springs and edge support – they will reduce wave motion and enhance REM sleep. Additionally, mattress edge support allows for stretching with out disturbing your partner because an individual can use all corners of the bed for supportive sleeping, not just the center.
  • One Sleep-only Space – Make your bedroom a relaxing sleep space. Paying bills or doing work in your bed or bedroom can train your body to bring life stresses into your bedroom and make it more difficult to fall asleep.
  • Keep the cool cool and the warm warm – Be sure your bedroom is well ventilated and of regular temperature. Additionally, the right mattress can help regulate your body temperature. For example, Visco Memory Foam can adjust to your body heat
  • Quiet Noises – A fan or “white noise” machine can help block out distracting noises when you are trying to fall asleep.
  • No Sleep Lights – Hide your clock, the big illuminated numbers can make you anxious when falling asleep by shifting your focus to the time.
  • Focus on Early Morning Light – A dark sleeping room and bright light/sunlight exposure in the morning will help to regulate your bodies natural clock. Humans, by design, can sleep more easily when it’s dark and awaken with light.
  • Early Day Exercise – Exercise stimulates the body and can increase difficulty falling asleep. Even morning stretching or light exercise can make a difference. In addition, exercising early in the day can help you sleep.
  • Balance your Body – Women with Iron deficiencies and both sexes with inadequate minerals and vitamins typically have more sleeping difficulty. Talk to your doctor to see if a supplement or dietary change is right for you.
  • Minimize Day-time napping – napping during the day can cause you to throw off your internal clock and make in more difficult to fall asleep at night. If it is absolutely necessary to sleep during the day, focus on the ‘power nap’ and don’t sleep for more than 30 minutes.
  • No Smoking – Nicotine can make it difficult to get the sleep you need by acting as a stimulant, so if you smoke, try not to do so close to bed time. Note, this is also true for many over-the-counter and prescribed drugs.
  • Avoid late-night drinking – Limit caffeine and alcohol consumption late at night. While it is true that alcohol acts initially as a sedative, it also typically interrupts normal sleep cycles as it is also a stimulant.
  • Regular Schedule – keeping regular sleep hours everyday will help train your body to expect to sleep at the same time each day. Also remember, oversleeping will not make up for a poor night’s sleep the night before.
  • The Bedtime Ritual – make your own relaxing ritual before sleep. For example, listening to soft music, drinking herbal tea or relaxing before bed. This can help train your body to prepare for sleep.
  • Eating before bed – While large meals can cause indigestion and make it difficult to sleep, bedtime snacks can help. The Amino Acid, tryptophan helps the brain product serotonin, a chemical that promotes relaxation. If your diets allows, try drinking warm milk or eating turkey or peanuts before bed.
  • Write it down – if you are worried or anxious before bed, your nervous system sends messages to your brain making you more alert. Writing down your concerns and pushing them out of your head can help you fall asleep. Also keep a pad by your bed to write down thoughts, ideas or concerns that awaken you during the night.
  • Visualization – count the sheep or focus on repetitive or mindless things while your brain shuts down. Want your own toy sheep, click here to get your free sheep. Just come into one of our stores with this coupon.
  • Get up – Don’t lie in bed awake and frustrated for hours, get up and do something relaxing if after a reasonable period of time you can’t fall back to sleep.
  • No Mental Stimulation – Don’t use the middle of the night to finish that extra work or watch stimulating programs.
  • Snack – eating sleep friendly snacks can help your produce serotonin and cause your brain to relax. Your grandmothers remedy of warm milk to help you sleep now has scientific validation.
  • New Bed Time – maybe going to bed a bit later will help you sleep through the night. For example, if you want to wake up at 6:00 AM, go to bed at 1:00 AM. While this seems counter productive, it can help you sleep through the night. As your body adjusts to this cycle, start gradually going to bed a bit earlier.