Is something keeping you up at night?
Maybe you find yourself tossing and turning as you try to drift off. Or maybe you wake up before dawn feeling hot, congested, and distracted. When this issue persists, it can be frustrating. From fatigued mornings to long, sleepless nights, it feels like there’s no remedy in sight. The good news? There are many simple tricks you can use to facilitate a healthier sleep cycle, from your nighttime routine to comparing mattresses to find your perfect fit.
So, if you find yourself wondering How can I sleep better, the tips below are for you.
The best way to sleep is consistently. Have you ever heard of “sleep hygiene?” We brush and floss every morning and evening (well, some of us do). Why? Because good oral hygiene decreases the likelihood of dental issues.
Likewise, good habits can help limit issues when it comes to sleep.
When we sleep on a consistent schedule, we develop healthy circadian rhythms. Essentially, our bodies know when it’s time to go to sleep and when it’s time to wake up. We have an internal alarm clock that we calibrate through our sleep hygiene. This is the reason why parents set a bedtime for their children and why you should consider one, too! Healthy sleep habits lead to a more stable circadian rhythm, which sleep experts believe is key in getting restful sleep.
To maintain good sleep hygiene:
We know. Your weekends are your reward for a long workweek! Why shouldn’t you be able to sleep in? The reality is that the more consistent you are in your sleeping routines, the more consistent your quality of sleep will be.
It’s a lot like dental health; not flossing one morning won’t devastate your teeth. Neither will a few extra hours dozing off on Sunday destroy your sleep cycle. However, if you’re trying to overcome a problem, you’ll need to take more serious measures.
It’s hard to get to bed at 10pm if you’re wide awake.
When you’re establishing your new sleep pattern, roll back your bedtime just 10-15 minutes per night. This way, your body will have time to adjust.
In addition, make sure you’re actually starting to get sleepy by bedtime. How?
In addition to these lifestyle changes, a healthy bedtime routine can help you wind down for a good night’s sleep.
What do you usually do before bed? Watch Netflix until you’re half-asleep? Scroll through social media? That’s certainly one kind of bedtime routine, but it may not be the most soothing for your body and mind.
If you have trouble actually falling asleep, a consistent routine and ritual can help you relax and signal your brain that you’re preparing for bed. Consider including the following activities in your routine:
Try limiting your screen time as much as possible. You want to send healthy signals to your brain that it’s time to “power down.” It’s not time for stimulation, it’s time for relaxation. You can’t just tuck your body beneath that comfy duvet, you need to tuck your mind away too if you want a better night’s sleep.
Now you’re ready to fall asleep. What’s the next step? Ensuring that nothing wakes you up in the middle of the night or the wee hours of the morning. Unfortunately, light and sound are both common culprits of poor sleep.
Consider the following solutions:
With a few of these tools (or all of them), you might just find that sleep comes easier.
Another key to better sleep? Finding a comfortable sleep position. If you find yourself tossing and turning all night, your mattress could be at fault.
Do you have any of the following problems?
Any of the above could be solved by a new mattress. For saggy mattresses with little support, you could consider buying a mattress pad as a temporary fix. However, if your mattress has trapped allergens that are affecting your sleep, or it’s so saggy you feel like you’re sleeping on a sand dune, it’s time for an upgrade.
After all, if you’ve had your mattress for 7 (or more!) years, you may have missed out on some of the best technological innovations in the sleep industry.
Both kinds of mattresses may feature zoned support to help you align your spine whether you sleep on your side, stomach, or back. Depending on your needs, look for additional features like gel cooling and ergonomic zones.
Of all the items on this list, a new mattress has the biggest monetary cost. Remember that it’s a long-term investment in your health and wellness, too. Learn about the best time to buy a mattress and consider buying a mattress online, where you can avoid markups and delivery costs.
Once you’ve tackled your sleep routine, you might still wake up throughout the night. Luckily, a small upgrade to your sleep situation can help improve the issue that’s bothering you.
Here are some common sleep issues and their solutions:
We all have off nights of sleep from time to time. If you have a single sleepless night (or a few), don’t despair. You can always check with your doctor to see if underlying health issues are behind your bad sleep. However, in most cases, going back to a regular sleep schedule will eventually yield results.
Avoid the temptation to catch up with naps, and take extra care to avoid caffeine, get sleepy, and perform your nighttime rituals. With a bit of effort, you’ll be dreaming in no time!
Are you looking for the right mattress to carry you off to dreamland? Our line of mattresses uses state-of-the-art sleep technology to provide you with the comfort, support, and airflow needed for a good night’s sleep. Upgrade your bedding with natural fiber sheets and the pillows best suited to your sleeping style.
With free shipping within the contiguous U.S., sweet dreams are a few clicks away. Reach out today to get started on your new sleep journey!
Journal of Clinical Sleep Medicine. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. https://pubmed.ncbi.nlm.nih.gov/24235903/
Harvard Health Publishing. Blue Light Has a Dark Side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
American Heart Association. How to Sleep Better with a Bedtime Routine. https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-to-sleep-better-with-a-bedtime-routine