A good night’s sleep is essential for our overall health and wellbeing. However, getting a good night’s sleep can be complex and elusive for many. Around 19% of Americans report they don’t get good quality sleep. But it doesn’t have to be that way. You can improve your sleep quality and quantity with some simple and practical lifestyle changes. So, if you’re looking for ways to get more restful sleep, these tips are a great place to start.
Create a calming sleep environment
The environment you create around you when you sleep can significantly impact how well you sleep. Therefore, creating an environment that promotes a good night’s sleep is essential. This involves finding comfortable bedding, the right temperature for sleeping for you, using sound machines if you need to, and adjusting the lighting. Other options can include sleep masks, blackout curtains/blinds, and sleep aids such as lavender sprays or supplements to help you wind down and relax at bedtime.
Set a consistent sleep schedule
Your lifestyle habits throughout the day can impact how well you sleep at night. Therefore, it’s important to develop consistent sleep habits. A good way to do this is by setting a consistent sleep schedule. This means going to sleep and waking up at the same time every day, even on weekends and holidays. A good rule of thumb is to follow sleep cycles. Each sleep cycle is approximately 90 minutes long. You need 4-6 cycles per night. So set your sleep schedule to accommodate this. It might take a while to get it right, but it is worth the investment.
Avoid electronics before bed.
The types of habits you have before bed can have a significant effect on your sleep quality and quantity. One such habit you may avoid before bed is using electronic devices. Using electronic devices such as your television, computer, or phone just before bed can have a negative impact on your sleep quality and quantity. This is because the blue light emitted by these devices can suppress melatonin, a hormone that promotes sleep. Therefore, it’s important to avoid using electronic devices before bed. Doing so will help you to get a better night’s sleep.
Invest in a new mattress
Your mattress is one of the most important pieces of furniture in your home. Therefore, it’s important to keep it in good shape. A good way to do this is to regularly clean and rotate your mattress. Over time, your mattress will naturally start to break down. Therefore, replacing your mattress about every seven years is a good rule of thumb. You may also want to consider investing in a new mattress if your current mattress is old or if it provides inadequate support. An old mattress can negatively affect your sleep quality and quantity. Therefore, replacing it with a newer and better mattress is a good idea. If you can’t afford a new mattress, check out mattress toppers at https://mattresstopperjudge.com/best-latex-mattress-topper/ to help you improve comfort and support levels at a fraction of the cost of a new mattress.
Getting a good night’s sleep can be difficult, especially when life gets hectic. Fortunately, there are several things you can do to help improve the quality and quantity of your sleep. From creating a calming sleep environment to setting a consistent sleep schedule, these tips can help you get a better night’s sleep.