In addition to a comfortable mattress and the right pillow, there are several things you can do to enhance your ability to fall asleep successfully each night.
– Be consistent. Go to bed at the same time every night and get up at the same time every day, even on weekends and vacations.
-Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
-Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
-Avoid large meals, caffeine, and alcohol before bedtime.
-Be sure to move! Being physically active during the day can help you fall asleep more easily at night.
Time for a New Mattress?
Your mattress could be the cause of your aches and pains. Here are some signs you might be in the market for a new one:
-You’re waking up every morning feeling sore and stiff.
-You find that you sleep better in a hotel bed than you do at home.
-Your mattress is older than seven years.
How’s Your Mattress Holding Up?
It’s important to recognize when your mattress no longer provides the support your body needs.
Try these two tests:
-Lay a rigid object, like a meter stick, across your bed. If you are able to fit your hand in the gap between the object and your mattress, this indicates that your mattress is sagging.
-Place a marble in various places on your bed. If it rolls toward the center of your mattress every time, this is also an indication of sagging, meaning it’s time to look for a new one.
Choosing a New Mattress
Find the mattress that works best for you.
Look for one that:
-Is made of dense memory foam, or a good quality spring mattress with a pillow topper.
-Is firm enough to support you, but soft enough that you are comfortable.
-Supports your body in its neutral position. Your shoulders and hips should sink into the mattress a little while keeping your spine properly aligned.
In the meantime, consider reinforcing your current mattress by placing plywood underneath it while you save and shop.
For more information on health and wellness, or to find a chiropractor near you, visit
www.HandsDownBetter.org
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