1. You wake stiff and sore in the morning and rarely feel refreshed.
2. You feel sleepy at times throughout the day.
3. You suffer from impaired memory, concentration or frequent colds.
4. You toss and turn during the night.
5. You need to wake up to an alarm clock four or more days a week.
7 Tips For A World Class Sleep Environment
1. Keep your room cool. 65-69 degrees Fahrenheit is recommended. Since your body cools right before sleep, a warm or hot room can make it difficult for your body to shut down and get to sleep.
2. Keep your room quiet. If you can’t control some sounds, white noise can help block out unwanted sounds. You can use a fan, sound machine, or even earplugs.
3. Keep your room dark. This seems like a no-brainer but you’d be amazed how much light creeps in through windows. Blackout shades or an eye mask can make a big difference.
4. Keep your TV, phone, and computer out of your bedroom. These are distractions that can excite the body with both sounds and lights. In addition to the mental and sensory distractions, the electrical currents from devices are also hypothesized to alter sleep patterns.
5. Keep an appropriately sized and personally comfortable mattress. Take your time selecting a mattress just like you would a pair of training shoes or supplement. If your mattress is 5-10 years old (or sags in the middle) it’s time for a new one. Have supportive pillows, cotton sheets, and blankets and change them all regularly.
6. Keep an alarm clock that doesn’t have a “snooze” button. When it’s time to get up, really get up! Open the shades, get some sun, and get active to set your biological clock.
7. Keep a routine. Go to bed the same time every night. Have a light snack before bed. Whatever you like whether reading, soft music, mentally planning out your next day, or deep breathing just make sure to stick to it.
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