Many of us struggle to get enough or high-quality sleep from time to time. For most people who have a hard time getting a good night’s sleep, the problem may last for a few days or weeks, while for others it may last a lot longer. If you are having trouble getting good sleep, it is important to explore any underlying issues and potential reasons why this is so. While everybody and every situation are different, here are a few areas you can look into to ensure you get a good night’s sleep.
Improve Your Sleeping Environment
Your bedroom should be designed in a way that not only allows you to fall asleep faster but that also allows you to remain asleep so you get enough, high-quality sleep. This is why improving your sleeping environment to be conducive to sleep is so important. One of the things you can do to foster this environment is reduce the noise levels. Although you cannot do much about noise outside your house, you can still use earplugs or white noise to help block unwanted noise.
You might also want to block out light. The dark helps your body produce melatonin, a hormone that helps you fall asleep. If you live in an area with an early sunrise, consider investing in some heavier curtains and shades to keep the light out until you are ready to get up.
Consider Getting a New Bed and Mattress
Some people find that they sleep better anywhere but in their own beds, e.g., in a hotel. If this sounds like you, it is time to change your bed and mattress. Getting a good bed and a new mattress that is comfortable and that offers enough support is vital to getting not only enough sleep, but high-quality sleep as well.
The one thing to remember is that what you consider a good mattress is highly subjective. For example, some consider a firmer mattress more comfortable while those who get hot at night might want to consider a nice cool mattress. As a general rule, you should upgrade your mattress every 5-8 years and although a good mattress might be expensive, the benefits of having one far outweigh the benefits you get from getting one.
Wind Down
In many homes, there is a routine for babies and children that helps parents get them ready for bed. Many adults do not have such a routine for themselves but there are proven benefits to having a bedtime routine. These include getting deeper sleep due to being more relaxed and not tossing and turning during the night. Your routine can involve a couple of calming hours. You can engage in calming activities such as reading, taking a bath, or listening to music to get you ready for bed.
Avoid Foods and Drinks that Make It Harder to Fall Asleep
There are food and drinks that make it harder to fall asleep. The most obvious of these is caffeine. Drinking tea or coffee a few hours before bed makes it harder to feel sleepy. This is because caffeine is a stimulant and can affect your sleep up to 12 hours after consumption.
Reducing the amount of alcohol that you consume is another great way to improve your quality of sleep. Although alcohol can make you feel sleepy, it reduces the quality of sleep you get.
Lastly, avoid eating late. Different types of foods, including fatty foods, spicy foods, and carbohydrates, have been shown to reduce the quality of sleep you get.
Getting the right amount of high-quality sleep has been proven to have profound benefits on our health and wellbeing. This is why it is so important to find ways to make sleep a top priority and get enough of it.