Sleep is vitally important. Everyone needs a good night’s sleep in order to function properly the next day. Unfortunately, many people find it harder than ever to get the rest they need in our busy world. If you find yourself tossing and turning in the middle of the night, you’re not alone.
Many Americans struggle with sleep issues. They don’t get enough hours or have poor quality sleep. It’s not uncommon for people to have trouble getting to bed at a certain time, failing to wake up when desired and even facing the need to get up several times a night. Luckily, there are ways to rid yourself of sleep disruptions. It is possible to wake up fully refreshed and ready to greet the morning with a few simple steps you can do on your own.
1. Your Bedroom Oasis
One of the single most important things you can do to make it easier to get to sleep and stay there is to be very fussy about where you sleep. People need bedrooms that are dark, quiet, and relatively cool.
Take a close look at your bedroom setup right now. Do you really want to get a good night’s sleep? Get rid of everything but your bed and a place to keep your clothing. Bring in blackout curtains to remove excess light. Keep the television and your favorite novels in the living room. Make sure the room isn’t too hot or too cold. Allow a single night light so you can see where you’re going. The bedroom should be an inviting, dark, welcoming cave that feels just right when you hit your pillow.
2. The Right Materials
Another key to a good night’s sleep is the right kind of bed and good bedding. You want bedding that will let you relax comfortably. It all starts with the right kind of foundation. A really good mattress will serve your needs for many years. It’s worth spending time figuring out what you personally need before you pick one out.
People have different sleeping habits. It’s imperative you know yours. Some people stick to one position all night long and stay there. Others tend to move around a lot. If you are one of them, you’ll want a good mattress for a combination sleeper. That will help you relax and get to sleep more easily.
The mattress is not the only thing that matters in the bedroom. You want to find the right kind of bedding to go on top of it. If you live in a climate that changes from hot to cold and back again, it’s a good idea to have at least two types of bedding on hand all year long. During the hotter months, look for thinner bedding materials. Cotton is durable and comes in many colors. Linen is a bit more expensive but it naturally wicks heat away from your body as you sleep which will help you stay asleep. During the colder months, invest in cozy bedding materials like flannel which is easy to care for, soft to the touch and will keep you warm.
3. A Bedtime Routine
One of the best ways to fall asleep is to stick to a bedtime routine. It may be tempting to sleep in on weekends but it is likely to disrupt your ability to get to sleep on a Monday. Try to get to bed at roughly the same time each night and follow the same steps each night.
A good routine will start with turning off your electronic devices at least an hour before you’re going to bed. Then, take a bath to cool your body down and prepare it for sleeping. Finally, dim the lights and consider some gentle stretching and yoga to help you relax and clear your mind. Additionally, avoid caffeine after two in the afternoon unless absolutely necessary and avoid eating at least three hours before you go to bed. This will help your body digest food and you won’t have to get up to go to the bathroom in the middle of the night.
4. Develop Positive Habits
You can do all of these things and still have trouble falling asleep. If you haven’t fallen asleep after thirty minutes, get out of bed, take a brief walk and then lie down again. Consider focusing your attention on relaxation techniques such as concentrating on your breathing for three minutes.
You don’t have to always struggle with sleeping. Creating an inviting environment, a comfortable bed and a routine and lifestyle that promotes good sleeping can transform your sleeping habits and lead to overall better health. These simple sleeping habits will make it a lot easier to get the ideal sleep you need each night.