You sleep for roughly a third of your life, so it pays to know how to make the most of it. A good night’s sleep not only makes you feel better, but it can also reduce stress, improve memory, lower blood pressure and keep your heart healthy. If you’re tired of waking up feeling tired and sore, follow these tips; they may even make you a morning person.

 

1. Temperature

If you’ve ever fought with your partner over the blankets, you’ll know that different people prefer different temperatures, and it is important to find the right temperature for you. Research has found that women have a slightly warmer core temperature than men. Women are also more sensitive to the surrounding temperature since they have more surface area exposed to the environment. Furthermore, you may not want to get into a heated argument over the covers since your stress levels affect your body temperature. When you’re stressed, your autonomic nervous system directs blood toward your core organs, raising your body temperature.

2. Light

 

 

 

 

 

 

 

Darkness is essential to good sleep. Exposure to light before bed (perhaps from your phone and TV) stimulates alertness and makes it hard to fall asleep. Even once you’re asleep, lights in your bedroom can cause you to wake up throughout the night. Artificial light disturbs your body’s circadian rhythm, or ‘body clock’, your sleep/wake cycle. This disruption can contribute to obesity, depression and cardiovascular disease. Tonight, try turning off the electronics in your room and dim the lights before bedtime to let yourself wind down.

3. Hydration

You know that your water intake can affect your mental and physical performance throughout the day, but did you know that it also affects how you sleep? Going to bed partly dehydrated can result in a poor night’s sleep and will even leave you feeling worse the next day. Dehydration results in dry mouth and nasal passages, which will give you hoarseness and a sore throat in the morning. This also causes you to snore, resulting in a poor night’s sleep for you and your partner. The day after going to sleep dehydrated, you may find that your cognitive performance, alertness and energy levels are lower than usual. Hydration is important because you actually lose fluids as you sleep, particularly if you breathe through your mouth. A bedroom that is too warm can also increase fluid loss. Remember to drink water regularly throughout the day as this will help more than guzzling water before bed.

4. Bedding

Your sheets actually do more than make your room look nice, they also help you sleep. Good sheets will not only feel comfortable but will keep you warm, which will help you achieve a good, uninterrupted sleep. For people with eczema or sensitive skin, consider buying sheets made of organic linen fabrics. Synthetic fabrics are treated with harsh chemicals which can irritate your skin and cause allergic reactions.

5. Mattress

Choosing the right mattress is important in achieving a good night’s sleep and maintaining good back health. A good mattress will support your body and keep your spine in a neutral position. The wrong mattress will keep you tossing and turning all night, leaving you tired and sore in the morning. When you are shopping for a mattress, try at least half a dozen, and lie down on them for 10 minutes in your preferred sleeping position. Invest in a good mattress, even if it has a hefty price tag since higher quality materials will give you better support. A $2,000 mattress only costs 55c per night over 10 years.