Having trouble sleeping? A bad night’s sleep can affect the way you feel the next day; a few in a row can have long-term negative effects. Fortunately, the massage therapists at Popoki Massage/TK World know all about relaxation, and they’ve put together five tips on how to get better sleep.

5 Tips to Help You Sleep Better

1. Stick to a Schedule

Go to bed at the same time every night and wake up at the same time each morning. Don’t fluctuate your schedule on the weekends or days you’d typically hit snooze on your alarm clock. This may take some getting used to, but it’ll help your body learn a consistent rhythm of sleeping and waking.

2. Don’t Nap

It’s tempting to take an afternoon or evening nap, especially if you’re dozing off. However, you may actually feel sleepier after one, so it’s best to avoid it if you can. According to the Mayo Clinic, even short naps can interfere with your sleep if you have insomnia or trouble sleeping.

3. Exercise

Daily exercise can help ensure a good night’s sleep, but don’t do it too close to bedtime. If you’re not in the habit of exercising, a brisk walk is a good way to get started. And if you already exercise regularly and are still not getting good rest, try a more vigorous workout or vary your activities.

4. Invest in a Good Mattress

Your mattress is the literal foundation for a healthy sleep cycle, so find one that suits you. It should offer support yet not be too rigid. Choose selectively because mattresses usually last 8-10 years.

5. Check Out Your Room

Your room should be cool, dark, and quiet. You might want to sleep with a mask or ear plugs if your partner snores or stays up later than you. Some people also find a white noise machine useful in drowning out other sounds.

If you need help relaxing, visit Popoki Massage/TK World in Honolulu, HI. Their experienced therapists provide a variety of massage techniques to work out all the stress from your body. You can also shop their Japanese massage products or their health and beauty products, everything you need to look and feel your best. Give them a call at (808) 589-6503 or visit their website to schedule your massage appointment.