7 Tips for Better Sleep + Benefits of Care Beds
Sleep plays a vital role in overall health, as sleep deprivation is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety. Here are a few tips for better sleep, and some of the benefits of care beds.
Maximize Bright Light Exposure
People have an internal timekeeper called the circadian rhythm. To keep it in shape, get exposure to natural sunlight, but if that's not feasible, consider investing in artificial bright light devices or bulbs. Just ensure that if you do get natural sunlight, take safeguards to protect your skin.
Avoid Late-Day Caffeine Intake
While it might sound obvious, it’s still worth repeating: caffeine consumption can stimulate your nervous system and interfere with your body's natural relaxation process at night. Caffeine can linger in your bloodstream for 6–8 hours, so it is not recommended to have coffee after 3–4 pm, especially if you're caffeine-sensitive or prone to sleep difficulties. If you find yourself craving a late-day or evening coffee, opt for decaffeinated brews instead.
Establish a Consistent Sleep Schedule
Maintaining regular sleep times can greatly enhance your long-term sleep quality. If you find sleep difficult, try establishing a pattern of going to bed and waking up at consistent hours, every day of the week. This adherence to a routine is often referred to as practicing good sleep hygiene, and can help your body expect sleep, making the whole process easier.
Consider a Melatonin Supplement
Melatonin is a key sleep hormone, and taking a supplement can be a valuable aid to sleep. Begin with a low dose to assess your body's response, and gradually adjust it as needed. As melatonin has the potential to affect brain chemistry, consult a healthcare professional before incorporating it into your sleep routine.
Create an Ideal Sleep Environment
Creating a conducive sleep environment in your bedroom generally involves minimizing external disturbances such as noise and artificial light sources. Ensure that your sleeping space is tranquil, tidy, and cozy. Temperature also plays a significant role in sleep quality, so set it to a level that suits your comfort. If you share a bed with someone who prefers a different temperature, consider using separate blankets. Experiment with various adjustments to discover what works best for you, including investing in quality curtains or blinds to maintain darkness.
Wind Down and Relax Your Mind in the Evening
Having a nightly routine for relaxation can help you not only fall asleep quicker, but more soundly too. Relaxation techniques can include listening to calming music, reading a book, taking a soothing bath, practicing meditation, deep breathing exercises, or visualization. Experiment with various methods to determine which ones work best for you. A good sleep routine begins before even going to bed, so build in this time each evening. It’s also important to avoid electronic devices at least an hour before bedtime, as mobile phones, tablets, and computers emit a blue light that can interfere with sleep.
Don't Attempt to Force Sleep
If you find yourself lying in bed unable to sleep, it's best not to force it. You can instead go sit in a comfortable place while engaging in a relaxing activity like reading a book or listening to soothing music. Return to bed only when you begin to feel sleepier. Anxiety, worry, and stress can significantly impact the quality of our sleep, but there are practices that can help manage these; aside from general meditation and relaxation, write down worries in a notebook or just a to-do list for the following day, as it can help put your mind at ease. It gets the stress out of your mind and onto the page.
Home Care Beds
Home care beds are essential tools that can significantly improve the quality of sleep for many. We carry a range of beds which come with the crucial lift feature, which makes it much safer and more accessible for patients to get in and out of bed. These beds are designed for enhanced comfort and functionality due to their adjustable positions, enabling the user to alleviate pressure, improve circulation, and enhance overall mobility.
These beds cater to diverse needs. Individuals dealing with conditions like severe arthritis or other painful ailments can benefit from beds that adjust to a sitting position, allowing them to eat, read, or watch TV comfortably. They can also relieve pressure, aid in breathing, and support digestion. Importantly, such care beds also play a role in preventing conditions like bedsores, which are common among those who spend extended periods in bed.
If a full care bed isn't needed but still some extra support is wanted, consider our Eclipse Bed Rail. This versatile solution features double cross bars for added stability and can be easily disassembled and transported as needed, plus includes box spring safety straps.
The Overbed Table with Auto-Touch is designed with user comfort in mind. Whether you're reading, writing, or enjoying a meal, the height-adjustable design ensures it suits your needs perfectly. Crafted with an appealing walnut, wood-grain laminate top featuring a molded edge for damage protection, and welded steel base, these tables are built to last.
If you're experiencing sleep troubles, learning how to enhance your sleep can be a game-changer. Getting enough quality sleep not only contributes to better physical health but also provides a significant boost to your mental wellbeing. Additionally, investing in a home care bed can significantly influence sleep quality by providing the comfort, functionality, and independence needed. Explore our selection to see which one is right for you.