In theory, sleeping is easy. It’s something that our bodies are designed to do. It’s something that we’ve done since the day that we were born, so you’d think that we’d all be good at it by now. But for many people, it’s a struggle. When it comes to getting a good night’s sleep, a lot of factors come into play. Our sleep cycles can be thrown off by very small things, and it can be very difficult to get back into a routine after even small changes. Most of us have experienced sleepless nights if we’ve been in a different bed, had a lot on our minds, or we’ve had too much caffeine or sugar, but for some people, getting enough sleep is a distant memory.
If you are struggling to sleep or would like to improve your quality of sleep, here are some fantastic tips to help you.
Get a New Mattress
A new mattress or even a new bed and mattress is usually the first option if you are struggling to get to sleep because you are uncomfortable, or if you wake up from what should have been a good night’s sleep achy, stiff, and tired. Your mattress is very important, and it should be comfortable and supportive. Adjustable beds have several good benefits for sleeping and can be worth the investment if sleep isn’t coming easily.
Upgrade Your Bedding
Your bedding can also affect how comfortable you are and how easy you find it to sleep. Opt for soft cotton instead of harsher materials, and make sure you have different options to suit the weather so that you are never too hot or too cold.
Make Other Changes to Your Sleep Environment
Most people sleep better in a cool bedroom that smells clean and fresh and is as close to silent as possible. Small things like lowering the temperature, letting fresh air in during the day freshen the air and, if your room is loud, investing in earplugs can make a big difference.
Change Your Diet
What you eat can have a big effect on how much energy you’ve got, but also on how hard your body has to work to digest foods. If you ate a very heavy, fatty meal just before bed, your body will be working hard when you snuggle down for the night, and you might find it hard to get to sleep. Try eating healthier meals, avoiding sugar and caffeine in the evening, and eating your big meal at least two hours before you go to bed.
Watch What You Drink
Cutting coffee and other caffeinated drinks in the evening can be effective, but you should also avoid alcohol as much as you can. Trying a warm, milky drink before bed can help you to feel warm, relaxed, and ready to sleep.
Give Yourself a Bedtime
Bedtimes aren’t just for children. Going to bed and waking up at the same time each day helps your body get into a routine. Stick to it and you’ll find that you start falling asleep more easily and waking up naturally without an alarm.
Exercising regularly will help you to sleep. But if you do it too close to bedtime, you’ll still be feeling an adrenaline rush, which can make it hard to switch off.
Perfect the Power Nap
Long naps make it harder to get to sleep at night, but sometimes we need a nap. Perfect the art of the five to 10 minute power nap for the best of both worlds.
Getting enough sleep can help you to feel alert and energetic. It can boost mood, productivity, and creativity and help you to maintain a healthy weight. Sleeping is one of the easiest and best things that you can do for your physical and mental health. So, if these tips don’t help, consider seeing a health care professional for further advice.