Enhance the success of New Year’s resolutions with ideas for better sleep in 2013. These will leave you well-rested, energetic and ready to conquer the world.

Why is Better Sleep Important?

A lack of sleep is responsible for a myriad of health related problems including weight gain. Many people make a commitment to weight loss, diet, exercise and generally improving their lifestyle but don’t specifically plan how to achieve their goals. Learn more about the concept of sleep hygiene and how to improve your habits, as well as whether you should shop for a new mattress, and how this can help you achieve your goals throughout the new year.

Good Sleep Hygiene Leads to Better Sleep

Sleep hygiene isn’t whether you bathe before bed, but rather refers to the process of sleep and practices which will enhance the quality of rest you receive. If you have difficulty falling or staying asleep throughout the night, give the following ideas a try.

Make Your Bedroom Conducive to Better Sleep

• Avoid lights in the bedroom from all sources, including nightlights and exterior sources. Consider light blocking shades and drapes for the bedroom.
• Computers and televisions increase brain activity so turn them off at least an hour before climbing into bed if you have difficulty falling asleep. Most sleep professionals recommend  having no televisions in the bedroom to limit distractions.
• Make certain your bed and bedding are in excellent condition and provide the comfort you need for a good night’s rest. Bedding made with natural fibers like cotton, bamboo, and wool (as opposed to polyester, nylon, microfiber, etc) provide a healthier, cooler sleep environment. A zippered mattress protector will safeguard your mattress from spills and stains, and sleep disrupting allergens like dust mites, molds, and dander.
• Evaluate your current bed and see whether you should buy a new mattress. If your current mattress is more than 7 years old or showing signs of sagging it may be disrupting the quality of sleep you receive or lacking in support. Astrabeds natural latex mattresses are one of our top choices, as they are made of natural latex which provides resilient support, allowing the spine to relax and align, and do not release dangerous chemicals into the air or your body.
• If your mattress is too firm but otherwise in good condition, consider a low- or no-VOC memory foam or latex mattress topper to provide pressure point relief.

Improve Your Sleep Habits

• Go outside and enjoy natural daylight, as it increases levels of melatonin which improves the sleep cycle.
• Exercise early in the day if possible, as it increases the metabolic rate for a few hours afterwards and may make it difficult to relax and fall asleep.
• Avoid naps, especially late in the day or during the evening while watching television.
• While alcohol may make you drowsy and seems to make it easier to relax and go to sleep, it often has the reverse effect a few hours later while wearing off. Skip the nightly cocktail for improved rest.
• Caffeine after 4 or 5 P.M. is a don’t if you have difficulty falling asleep in the evenings. If you normally consume a lot of coffee, tea, pop or other caffeinated beverage, wean yourself gradually to avoid headaches.
• Nicotine, like caffeine, is a stimulant and should be avoided in the evenings.
• Develop a nightly routine that will help you separate from the worries of the day and prepare for sleep. A warm bath is often recommended for relaxation. Avoid television in bed, but many people find reading for a few minutes helps them fall asleep. Snacks containing tryptophan such as turkey or warm milk help increase sleepiness, although heavy late meals should be avoided as they interfere with sleep.

Daytime stress often contributes to sleep difficulties, either making it hard to fall asleep or back to sleep if you wake during the night. Try ways to manage stress such as making lists early in the evening of ways to handle the situation the following day. Squeezing and relaxing all your muscles at once when first while lying in bed can help release tension. Find methods that work for you and incorporate them daily. Cheating yourself out of even one hour of sleep can wreak havoc on your ability to focus and concentrate the following day. Aim for at least 7-8 hours of actual sleeping time each night. Consider writing up a step-by-step sleep plan, whether you need to improve sleep hygiene or buy a new mattress, as part of your New Year’s resolution ideas for better sleep in 2013.