Do you have a hard time getting a good night's sleep?
Everyone struggles to get a good night’s sleep now and then. Insomnia is the most common sleep disorder, affecting 30% of adults, while 10% of adults suffer from it chronically. The question is, what to do about it?
A Good Night’s Sleep Relies On Multiple Factors
For most people, a good nights sleep can rely on multiple factors as well as different preferences. Outside stress, behaviors, mental health, and chronic pain can all play into whether or not you catch some Z’s properly.
Poor sleep can affect your entire quality of life. A lack of sleep can lead to less productivity, poor mental health, and even unstable relationships. If you’re looking for solutions but you don’t know where to start, read on for tips to give you ideas on how to finally get that sleep you’re dreaming of.
Ideas To Finally Get that Sleep You’ve Been Dreaming Of
1. Winding Down
Many adults make the mistake of going straight to bed without a relaxation routine. When bedtime approaches, take 15-30 minutes to lower the lights and relax. Breathing exercises, stretching, reading a book, or enjoying a warm beverage like hot tea can all help your brain slow down, letting your body know it’s time to settle down for the night. A bedtime routine can make all the difference!
2. The Noise Factor
Blessed are those who can sleep through any ruckus. For the rest of us, noises can be very distracting! Do you need peace and quiet? Or a different noise to focus on? If able, try investing in some good headphones to cancel distracting sounds. There are many white noise machines that double as gentle lamps to get you in the mood. If you’re on a budget, a good sleep track from YouTube on your smartphone could help lull you to dreamland.
3. Slip Into Something Comfy… or not!
Do you tend to overheat at night? Staying cool is a key to good rest. If you’re struggling with regulating your temperature at night, try sleeping naked! Sleeping in the nude can help your body’s thermoregulation process, letting your brain know it’s time to chill. There are multiple benefits to sleeping naked, including: better health, reduced appetite, and better focus.
If sleeping nude isn’t your thing, be sure you’re wearing breathable materials to bed. Avoid wool, cotton and fleece, which can prevent good circulation. Instead, opt for silk, bamboo or flannel. Even some fuzzy socks can help regulate the body’s temperature, with or without a full set of pajamas.
4. Track Your Habits
If you’re not sure what’s preventing you from a good nights sleep, start a sleep journal and use it to track when you sleep well or poorly. What did you do before having a good nights sleep? What happened on those bad nights? Everyone is different, so pinpointing your personal factors is a must. Thankfully, there’s probably an app for that, and many smartphones now have a bedtime function to remind you to stick to your routine!
5. Get Enough Exercise
Physical activity during your day can massively improve your ability to relax at the end of it. Everyone can benefit from at least 30 minutes of exercise daily! This can range anywhere from dancing to your favorite tunes, heading down to the gym, or just going for a nice walk around the neighborhood. No matter what it is, get moving! The benefits of exercise include not just better sleep, but weight loss, improved circulation, and boosted serotonin, aka happiness. What’s not to like?
6. Change Your Mattress
If you’re tossing in bed and waking up in pain, consider the mattress you’re sleeping on. How long have you had it? If the answer is more than 10 years, it might be time to replace it. Old mattresses can sag and break down in a number of ways, leaving you sore and grumpy. Take a look at our reviews to see which new mattress might be better for you. Combined with the perfect bed frame, a new mattress could be just what you need to start sleeping soundly.
Conclusion on how to get a better night’s sleep
If everyone slept well each night, the world would be a better place. Unfortunately, that isn’t always possible, and some individuals struggle with serious sleep disorders. And while it’s unclear whether or not eating before bed is bad for you, it can certainly be a factor. If all else fails, talk to your doctor for a professional opinion. Participating in a sleep study can help you find out what’s going on with your body.
Good luck, and sweet dreams!
