How are you sleeping? Do you feel like a zombie when you get up each morning? It is bad enough to feel exhausted, foggy-brained, and cranky due to lack of sleep, but it gets worse. Did you know insomnia is associated with weight gain, depression, and weakened immunity? It doesn’t have to be that way, though. Every adult needs 7-9 hours of sleep each night, and if that’s not what you’re getting, we can help. Let’s talk about some proven tips to help you sleep better every night from now on.

Exercise

Physical exertion can improve the quality and duration of your sleep. You won’t have to wait for months to experience the benefits, either. Experts debate on the wisdom of exercising immediately before bedtime, but all agree that even 10-15 minutes of daily aerobic activity is beneficial to your sleep.

Naps

Are you so tired during the day that you lie down and take a nap? You might want to re-think that. Naps are probably an unwise activity for people with sleep problems, as they can interfere with your nighttime rest.  If you must nap, don’t do it for more than 20 minutes, and definitely do not do it late in the day.

Eating 

The best time to eat dinner is at least 3 hours before bed. Consuming a large meal close to bedtime can be a significant factor in poor sleep as well as weight gain. Your metabolism slows down during sleep, so those calories will not be efficiently burned off. Lying down after a big meal can also result in heartburn and indigestion. Eat your large meal earlier in the day; you won’t be sorry.

Tobacco, Caffeine, and Alcohol

Doctors have been telling us for years that smoking is bad for us, but did you know nicotine is also a stimulant? Experts even believe it can cause sleep apnea. There is a clear relationship between smoking and sleep problems.

We all know that consuming coffee or tea late in the day will keep you awake, but were you aware that many carbonated sodas also contain large amounts of caffeine and sugar? The caffeine will keep you up, and the sugar will interfere with your sleep quality once you finally drop off. 

The triple whammy here is alcohol. You may find that alcohol consumption before bed makes you sleepy; however that effect wears off and causes increased wakefulness during the night. Also, drinking alcohol before bed will cause you to need to urinate during the night, waking you up for that trip to the bathroom.

Your Sleeping Environment

The proper environment in your bedroom can be a big factor in how well you sleep. Experts tell us that a cool, dark, and quiet room is what you need for a good night’s sleep. Get yourself a fan, room darkening shades, and some earplugs. Those could help a lot, but we have a few additional suggestions.

Remove electronic devices from your bedroom. The light from even small electronic devices is enough to trigger your brain into wakefulness. 

Have you been using the same pillow for years? It might be time for a new one. You want one that is designed for your preferred sleeping position and that supports your neck well. How’s your mattress? A saggy mattress can cause back pain and other issues that interfere with your rest. If your mattress is over ten years old it probably needs to be replaced. 

Finally, get the dog off your bed. Waking up during the night to nudge Fido over for the umpteenth time is not doing your sleep any favors.

Bedtime Routine

Establishing a consistent bedtime routine has been shown to foster a better night’s sleep. It is essential to schedule your bedtime for the same time each night and to rise at the same time each morning. This regularity establishes your body’s circadian rhythm and gets you into a practice of better sleep habits. Other bedtime rituals such as toothbrushing, face washing, etc. tell your brain that it is time to shut down for the day.

Use Your Hot Tub

There is no question that soaking in the hot tub is relaxing. It is also a brilliant tool for improving the quality of your sleep. Consider making a 10-20 minute soak a part of your evening bedtime routine.  Sleep researchers tell us that darkness increases the body’s production of melatonin. Try dimming the lights around the hot tub, and your brain will get the message that it is time to retire for the evening. The water’s warmth will cause your body temperature to rise while immersed and then lower when you get out. This drop in body temperature will relax you and promote deeper sleep. Also, the warm soak will soothe your muscles and your nerves, easing anxious thoughts that interfere with good sleep. 

These proven tips to help your sleep better every night are a start in the right direction. You could get a better night’s rest starting right now. The benefits of hot tubs for hydrotherapy, pain relief, and improved sleep are tremendous. Whether you are a long time customer of Aqua Pools, or someone just considering the purchase of a hot tub, we are here to serve you. We can answer any of your questions and help you find the perfect spa for your needs. Did you know you can schedule a test soak? Fill out this form and plan a visit to one of our showrooms to see which spa suits you best!