Having trouble sleeping? You’re not alone. The National Institute of Health estimates that around 30% of the population has sleep disruption and 10% have symptoms associated with daytime function impairment. So, what can you do?
The National Sleep Foundation recommends these strategies to help you fall asleep, stay asleep and/or avoid waking up too early in the morning:
1. Do a breathing or relaxation exercise. There are plenty of websites and apps that can help.
2. Turn off all close-range technology—cell phones, tablets, laptops—to help your brain shut down. The light from these screens can keep the brain alert and make it more difficult to fall asleep.
3. Dim the lights for the last hour before you try to fall asleep.
4. Make sure that the last 30 minutes before bed is set aside to unwind from the day. Take a bath, read a book, meditate or write in a journal—as long as it’s something relaxing that doesn’t require technology.
5. If you still can’t fall asleep after 20 minutes, go to another space in the house and do a relaxing activity, such as listening to music or reading. If you stay in bed when you can’t fall asleep, your brain may start to associate your bed with being awake.
6. Avoid caffeine in the afternoon and evening. Although some people swear by “nightcaps,” alcohol can actually cause you to wake up during the night.
7. Invest in a noise machine, fan or earplugs to block out sounds in your room.
8. Buy black-out curtains to keep out streetlights, daylight and neighbors’ lights.
9. Try sipping caffeine-free chamomile tea before bed.
10. Old mattress? It may be time to invest in a new one. How do you know if it’s time to buy a new mattress? Mattress Firm offers these tips:
• You feel the coils while lying on the bed.
• Your arms or shoulders fall asleep throughout the night.
• There are visible signs of sagging or the sides are breaking down.
• You wake up with aches and pains that dissipate later in the day.
• Your mattress creaks or makes other noises when you move around.
• Your mattress s more than eight years old.
• No matter the temperature in your room, you always feel too hot when you’re in bed.
American Furniture Warehouse
8501 Grant St, Thornton
303-289-3311
www.afw.com
Appliance Factory & Mattress Kingdom
321 W 84th Ave #1, Thornton
303-292-4800
www.appliancefactory.com
Mattress Firm Thornton
1181 E. 120th St., Ste D, Thornton
720-377-0463
www.mattressfirm.com