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How To Ensure A Good Night's Sleep Everyday?

A good night's sleep is a luxury few people can afford these days, but luckily there exists a wide range of solutions to help you sink to sleep and optimize your rest. Everyday people ingest a variety of substances such as nicotine but having these substances too close to your bedtime can actually greatly disrupt your sleep. If you find you just can never get comfortable enough in your bed to fall asleep, maybe your mattress just isn't in sync with what your body is asking for, so it could be time to invest in a new one. If you have issues going to sleep at night, maybe your body simply still has too much energy it can't get rid of. If this is the case, adding exercise to your daily routine can do wonders for your sleep quality.


This article will go over three ways to ensure good sleep every day.

Avoid Substance before Bed

It's not surprising that stimulants like caffeine and nicotine can keep you up at night but other commonly consumed substances like alcohol and cannabis can also cause you to have trouble falling asleep. Caffeine is a natural stimulant that can stay in your body for hours on end so if you plan on having an after-dinner coffee try to have it around four hours before you play on hitting the hay. Similarly, nicotine has a stimulant effect on your brain so to help yourself fall asleep it's prudent to avoid smoking at least 2 hours before bedtime. Alcohol in low doses such as a drink or two can actually have a depressant effect that can help you fall asleep however alcohol in higher concentrations can actually act as a kind of stimulant that can keep you up at night. Finally, cannabis has long been stereotyped as producing a tiring effect on your brain but in fact, cannabis can also act as a stimulant in many people and can be a contributing factor in poor sleep quality.

Get a Proper Mattress

Everyone is unique and this is the exact same when it comes to people's bed preferences, for instance, some people prefer firmer mattresses while others prefer softer ones. The issue of firmness can also cause issues when two people share a bed but luckily, according to the experts at https://www.myisense.com/, there are lines of bed out on the market that have different firmness levels on each side. These beds have built-in contraptions that can adjust each side's firmed to your choice so you can even adjust how firm your bed is on a night to night basis to exactly suit your needs. The way your bed holds on to heat is another factor you should look into while planning on buying a bed. Some will hold on to heat easier, causing a warmer sleeping surface while others help disperse the heat leading to a cooler bed.

Exercise More

Living a sedentary lifestyle and sleep issues are oftentimes linked so solving one issue can actually fix the other. If you have issues sleeping or have poor sleep quality, one reason for these issues could be that your body simply has too much energy to fall asleep. A simple way of solving this problem is by increasing your daily amount of physical activity to help your body burn off that extra energy. Working out is a great way of burning extra energy and building up your muscles at the same time. If you work out enough, your muscles will become tired and your nervous system will tell your brain that it needs time to rest in the form of sleep. One thing to note however is that working out can also energize you in the short term so try to avoid doing any physical exercise in the hours before you plan on sleeping.

Sleep is what keeps our bodies and minds fresh so getting a good night's sleep should always be high on your priority list. If you have issues sleeping a good way to get on the right track to better sleep is by avoiding taking substances like nicotine, caffeine, alcohol, and cannabis before bed. If you think that your bed may be a contributing factor to your poor sleep, getting a new mattress that suits your individual needs can go great lengths in improving your sleep quality. Finally, if you lay in bed for hours at night not being able to fall asleep odds are you're probably still full of energy so maybe it's probably a good idea that you fit more exercise into your life to burn off that extra steam. Poor sleep quality can be stressful but follow these tips and you won't have to count sheep ever again!

3 min read
Lifestyle

Help! My Friend Is a No Show

Email armchairpsychologist@swaaymedia.com to get the advice you need!

Help! My Friend Is a No Show

Dear Armchair Psychologist,

I have a friend who doesn't reply to my messages about meeting for dinner, etc. Although, last week I ran into her at a local restaurant of mine, it has always been awkward to be friends with her. Should I continue our friendship or discontinue it? We've been friends for a total four years and nothing has changed. I don't feel as comfortable with her as my other close friends, and I don't think I'll ever be able to reach that comfort zone in pure friendship.

-Sadsies

Dear Sadsies,

I am sorry to hear you've been neglected by your friend. You may already have the answer to your question, since you're evaluating the non-existing bond between yourself and your friend. However, I'll gladly affirm to you that a friendship that isn't reciprocated is not a good friendship.



I have had a similar situation with a friend whom I'd grown up with but who was also consistently a very negative person, a true Debby Downer. One day, I just had enough of her criticism and vitriol. I stopped making excuses for her and dumped her. It was a great decision and I haven't looked back. With that in mind, it could be possible that something has changed in your friend's life, but it's insignificant if she isn't responding to you. It's time to dump her and spend your energy where it's appreciated. Don't dwell on this friend. History is not enough to create a lasting bond, it only means just that—you and your friend have history—so let her be history!



- The Armchair Psychologist

Need more armchair psychologist in your life? Check out the last installment or emailarmchairpsychologist@swaaymedia.com to get some advice of your own!