Sleep is a really important aspect of life. It’s the time that we rejuvenate our bodies and prepare for the demands of our daily lives. But if you don’t get good sleep, or your sleep quality is lacking, you’re likely to perform poorly at work and throughout your day. People that don’t sleep well are more irritable and confused. This reality routinely affects your ability to perform like normal. Getting the right amount and quality of sleep is a necessity for good health. If you aren’t getting good sleep, don’t stress. There are several things you can do to remedy that issue.
Upgrade Your Mattress
If you aren’t getting adequate sleep, or sleep quality isn’t up to snuff, then the culprit may be your mattress. Sleeping on a low-quality mattress can also contribute to skeletal issues and pain. Orthopedic mattresses improve sleep quality and comfort. You can have a look at some of the better ones available at https://eva.com.au/. Upgrading your mattress has benefits beyond just comfort and sleep. It can spice up your bedroom activities as well.
Get A Better Pillow
Another major issue with people’s sleep quality is the pillow they use. There are lots of reasons why a pillow may contribute or take away from the quality of your sleep. Pillows that are too high may cause a stiff neck and exacerbate issues related to bad neck posture. Likewise, a pillow that’s too thin may be uncomfortable for you.
Make A Lights Out Rule
Having a healthy circadian rhythm is important for proper melatonin production. In turn, producing adequate quantities of melatonin is essential for good quality sleep. Your body naturally produces melatonin when it gets dark after the sun goes down. However, that doesn’t happen if you use artificial lighting well into the evening.
Whether it’s room lighting or your phone, turning off the lights before bedtime will help your body produce the natural hormones required for a good night’s sleep. You’ll sleep faster and heavier if you don’t just turn off your phone and close your eyes. Artificial lighting is a fairly new and unnatural thing and it impairs your body’s normal physiological processes related to sleep.
Change The Temperature
People sleep heavier and more comfortably when it’s cold. Nobody likes waking up all sweaty on wet sheets. Plus, hotter sleeping temperatures are associated with nightmares. People sleep better when it’s cold.
So if you find yourself burning up at night or kicking off the sheets, you’re probably too hot. If you frequently suffer from nightmares, it might also be a good idea to cool off your bedroom. However, if you don’t want to use excessive electricity or don’t have a good air conditioner, you can try sleeping with no comforter or fewer clothes(or even no clothing at all).
Add Some White Noise
White noise has been proven to improve the quality of sleep and the time it takes to drift off. There are lots of white noise options. The most popular sounds are static or the sound of rain.
Options include downloading mp3s of different white noise tracks or buying a white noise generator. White noise generators are usually multi-functional electronic devices that have many different options for ambient sounds. They may also include sleeping tracks the aren’t technically white noise, like rain forest sounds. These generators usually double as a Bluetooth-connected mp3 player and can usually download new tracks. They also frequently have alarm clock functions.
Black Out The Windows
Another option is to eliminate as much light from your room as possible. Depending on your location and sleeping schedule, just turning off your lights and phone may be inadequate for proper melatonin production. This is especially true if you work nights and sleep in the day. You may also have the unfortunate circumstances to live next to a street lamp or across from a neighbor’s obnoxiously bright exterior lights. It’s even worse if they are motion-sensitive, turning on and off constantly all night long.
Regardless of why blacking out your windows is a good solution for this problem. There are different ways to do this. The nicest way is to install the proper curtains. You’ll want something heavy and opaque. It’s also important that they lay tightly against the walls to keep the light out. Light may also sneak in through the top of the curtain or the split if you have the typical double curtain style. A handy hair clip or similar device is adequate to hold curtains together, but you may need to get more creative to seal off the space above your curtain rod.
Whatever you do, make sure you do something. People sleep better in dark and cool places when they are laying on comfortable bedding. Putting your phone down early and turning on some ambient sounds also increase your sleep quality. So turn off the phone and the lights, turn on the ac, and snuggle up on your soft mattress to get the best sleep that you’ve ever gotten.
It’s important that you figure out what works best for you because not everyone is the same. By following these tips you’ll be sure to finally have a good night’s sleep.