Get a Good Night's Sleep

Using the Sona Pillow regularly along with some of the measures below will ensure a better night's sleep:

1. Keeping a regular sleep schedule, even on weekends, helps to develop a sleep-wake rhythm that encourages better sleep.
2.
Create a comfortable sleep environment
You can try to control a number of the elements in your bedroom that will promote good sleep, such as:
  • Setting the right temperature
    For most people, cool is better than hot. 72° F is a comfortable temperature.
  • Use the correct lighting
    Keep your bedroom as dark as possible. You might even consider wearing an eye mask.
  • Try to reduce noise
    Less noise means more sleep. You can reduce noise levels with rugs and drapes, earplugs, background “white” noise (such as a fan), or soothing music.
  • Comfort is important
    A good mattress can improve the quality of sleep.
  • Keeping work out of the bedroom
    Try not to use your bedroom for work activities, such as balancing the checkbook or studying. Make your bedroom a stress-free zone.
3. Avoid alcohol and caffeine
Alcohol may help you get to sleep, but it will make your sleep restless and uneasy. Caffeine contained in tea, cola, and chocolate, as well as in coffee is a stimulant and can cause problems for people trying to fall asleep.
4. Watch your diet
A heavy meal or spicy foods before bedtime can lead to nighttime discomfort, and fluids can require disruptive trips to the bedroom. A light snack, however, can prevent hunger pains and help you sleep better.
5. Get out of bed if you’re not sleeping
If you don’t fall asleep within 15 to 30 minutes, get up. Get back into bed only when you feel sleepy.
6. Exercise Regularly
Regular exercise has been shown to improve sleep. Exercising in the morning or afternoon at least 3 hours before bedtime, so you won’t be too “revved up” will help you get a deeper, more restful sleep.
7. Cut back on tobacco use
Nicotine, like caffeine, is a stimulant and can cause problems for people trying to fall asleep.
8. Avoid watching the clock
Set the alarm and place the clock out of sight. Constant checking can even cause insomnia.
9. Create a relaxing bedtime routine
Read a good book, listen to music, practice relaxation techniques, or take a warm bath.
10. Talk to your doctor or health-care provider
Discuss your sleep problems with your doctor or health-care provider and find out if a sleep medication may be right for you.


Don’t underestimate the importance of restful nights and refreshed awakenings.

 


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