Sleep is vital to your wellness. Adults need an average of seven to nine hours every night to wake up refreshed and have a productive day. Unfortunately, according to the American Sleep Foundation, 50 to 70 million U.S. adults have trouble sleeping regularly. As a result, nearly 40% report unintentionally falling asleep during the day at least once in the previous month. This is worse than unproductive. It's dangerous. Close to 5% admit to nodding off while driving.
1. Invest in Room-Darkening Blinds
Sleep comes easier in a dark room. Unless you live in the woods, away from all street lights and even moonlight, the chances are that you're not experiencing complete darkness. Add room-darkening blinds to your bedroom and enjoy near-pure blackness to improve your slumber.
2. Maintain a Cool Temperature
The best temp for sleeping is cool. Not freezing but lower than 70 degrees Fahrenheit. The Sleep Foundation recommends keeping your thermostat between 60 and 67 degrees for a better night's rest.
3. Put Your Phone on DND Mode
Purchase a standard alarm clock to wake you in the morning and keep your phone away from your bedstand. The light and noise are distracting and can prevent sleep. If you must have the phone near you, put it on do-not-disturb. You can still get essential calls, but all the other sounds and vibrations won't keep you awake or wake you up prematurely.
4. Keep a Melatonin Diffuser Pen Nearby
Melatonin is a hormone your body makes naturally to regulate your sleep pattern. The body produces melatonin when it's time to unwind for sleep. You can purchase the dietary supplement to give your natural levels a boost. Studies have shown it might increase drowsiness, alerting the body that it's time to go to sleep. By having a melatonin diffuser pen nearby, you can take a little without even leaving your bed.
5. Use White Noise
Noise and the lack of noise may prevent sleep. An easy way to block out unwanted sounds and get the sleep you need is with white noise. The disruptive sound can prevent you from hearing other noises, such as people in your home working different shifts or teenagers up late on school break. There are white noise machines you can purchase to keep things quiet, and in a pinch, a box fan can be just as effective.
6. Make Sure Your Bed is Comfortable
You can take all of the steps above to get a great night's sleep and still toss and turn all night if your bed's uncomfortable. First, replace your mattress at least every ten years. If you're over 40, you may want to replace it sooner. As you age, your body doesn't appreciate extra pressure from an uncomfortable bed.
Improve your sleep naturally with a melatonin diffuser pen from Melo Air. The safe and effective compound is a common solution to manage sleep disorders, anxiety, and high-stress situations that can interrupt rest. Try melatonin to improve your sleep quality today. Choose from various flavors to enhance your experience, such as Midnight Mint, Rainbow Road, and Cotton Candy.