Alaska Sleep Education Center

A Guide to a Perfect Night’s Sleep

Posted by Joel Dodds on Jan 5, 2021 7:36:33 AM

The mattress you choose makes all the difference.

Sleeping is an integral part of our lives. About a third of our day, amounting to a third of our life, is spent sleeping. For an average person’s lifetime, they will spend about 9,600 hours sleeping. Since we spend so much of our time sleeping, we have to make sure that we are getting excellent quality ones. 

After all, what’s the point of sleeping for many hours if we are not getting good sleep anyway? Our body would still not feel rested regardless of the number of hours we sleep. We will still wake up groggy and tired. 

So, what can we do to get a perfect night’s sleep?

First, we have to look at your bedroom.

The bedroom should be inviting and should make you feel relaxed. Start by cleaning up any messes you may have. Pick up scattered clothes and objects, arrange your desk and the area around your bed, and make your bed. Having a tidy bedroom calms both your conscious and unconscious mind. Even though you think you don’t mind the mess, your brain can still be stressing out about it unconsciously. Organizing would also be therapeutic for you.

We then inspect your stuff.

One of the most important pieces of furniture you have would be your mattress. Investing in a good quality mattress would make a huge difference to how you sleep. A great mattress would determine the sleep quality you have. If you are more of a traditionalist and you want a basic mattress, go for an innerspring one. If you usually wake up with back aches or neck pains, you may need more support for your body while you sleep. It would be a good idea for you to get a memory foam mattress without fiberglass. The memory foam would mold its shape to support your body in places where you need it.

There are other kinds of mattresses, like air and hybrid mattresses. Just make sure to go to reputable mattress stores and check out reviews before getting one. It is also recommended that you change your mattress in regular intervals- after seven years or so. Sometimes, the mattress would still look perfectly fine but underneath, it would not be able to give you adequate support anymore. This is why it is wise to change your mattress regularly.

If you work on the night shift or if your work requires you to change work hours regularly, it would be wise to invest in black out curtains. Sometimes, because of work or school requirements, we would have to sleep during the daytime. Sunlight actually impedes our ability to sleep, since it signals the body that we should be awake. Thus, black out curtains would be nice to have so they can block out the sunlight. These curtains would mimic a night-time environment so our bodies can feel relaxed.

You should also take a look at your daily routine.

We may not know it, but a lot of what we do can prevent us from getting the right amount of sleep. When bedtime is near, we should put away our smartphones and stay away from our computers. The lights they emit actually stimulates the brain and tells it that we are still in work mode. Exercising right before sleeping is also not recommended since it wakes our brain up. This would make it harder for us to sleep.

There are a number of things that can rob you of sleep. Fortunately most of these things can be solved through practicing good sleep hygiene and making sleep a priority. Unfortunately for some people, practicing good sleep hygiene and maximizing their sleep environment doesn't always help them sleep better. Many of these people suffer from sleep disorders that need to be diagnosed and treated starting with a sleep study.

For residents of Alaska, The Alaska Sleep Clinic is here to help. We have over a decade worth of experience in diagnosing and treating a variety of sleep disorders including sleep apnea, restless leg syndrome, narcolepsy, and many others. If you're having trouble sleeping and think it may be a sign of a disorder, click the link below for a free consultation with a sleep specialist.

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Topics: get better sleep, sleep habits

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