The benefits of a good night’s sleep range from a better mood to a more productive workday. A lack of sleep can often lead to people being irritable, sluggish, and unable to perform their best. In a perfect world, we would all get the right amount of sleep every night and wake up ready to attack the day.
Unfortunately, this is hardly the case for many people all over the world. In the USA alone, tens of millions people suffer from at least one of the dozens of different sleep disorders and many more experience sleeping problems from time to time.
6 Great Hints for Having a Better Rest During the Night
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If you find yourself struggling to sleep (or sleep well) for some reason, this article is going to go over a couple of great tips and hints to help you get a more restful and high-quality sleep.
Get a Better Mattress
If you are struggling to sleep, one of the first places to start is with your mattress. An old, lumpy and uncomfortable mattress can make sleeping comfortably a challenge. If you haven’t replaced your mattress in years, doing so could be the key to a good sleep.
While heading down to a mattress store could work, don’t be afraid of the “bed in a box” products that are becoming popular. These companies can ship high quality mattresses right to your door, for a price that is more than fair.
Of course, make sure to get the right-sized mattress for your needs, and also for the size of your bedroom. In addition to your mattress, things like your pillow and blankets should also be comfortable and high-quality.
Set the Right Temperature
Everyone has a temperature that they prefer to sleep at. Some prefer to sleep in a room that is a little on the warmer side, while others like to be in a colder room. While it might seem like something small, the temperature in your room can actually have more of an impact on your sleep than noise.
If you’re not sure of the right temperature, around 70 degrees fahrenheit is fairly normal. In most cases, it’s better for the room to be a little colder, as you can always get more blankets to warm up with if need be. However, be sure to try out for yourself and see what you prefer.
Expose Yourself to More Bright Light During the Day
While sleeping is generally done in the dark, getting more exposure to bright light during the day can actually help you sleep better at night. This is because your body has a natural circadian rhythm, which helps tell your body when it is time to sleep. Getting exposed to a lot of bright light during the day keeps this rhythm healthy and working well.
If you are in the dark all day and don’t see the sun, your body could become confused which could hurt your ability to sleep well. If your body knows the clear difference between night and day, it will know the right times when you should be energetic, and when you should be winding down and sleeping.
In a similar vein, try to limit your exposure to bright and jarring lights at night. This means turning down the brightness on your devices, and preferably even avoiding them altogether right before bed.
Take a Sleep Aid of Some Kind
If you find yourself struggling and some of the aforementioned tips haven’t helped you, taking a supplement to help you sleep might be an option. These supplements, such as melatonin or magnesium, can help you fall asleep faster, and enjoy a much better quality sleep at night.
They simply help your body adjust better when it comes time to sleep, and can even help you be more energetic the following day. Start with small doses and slowly work your way up if you feel that you need to. Of course, make sure to consult with your doctor to make sure it is safe to take these supplements before you do so.
Find Ways to Relax Before Bed
As you could imagine, being in a relaxed state before bed is critical to having a more restful sleep. So in the hours before bedtime, it’s a good idea to try and do a couple of things that relax you and prepare yourself for sleep. Having a clear mind and a relaxed body can make it much easier to fall asleep, and fall asleep quickly.
This can be anything from taking a nice bath, listening to some music, reading a book or even performing a little bit of meditation. Be sure to try out a couple of different things to see what works the best for you. Also, just because something works for your friends or family, doesn’t always mean it will work for you.
Maintain a Sleeping Schedule
Another important hint to keep in mind is to maintain a steady and consistent sleeping schedule. People who change up sleeping patterns all the time often struggle with shorter and less quality sleep.
Like being exposed to light, having this consistent schedule can also help you maintain a healthy circadian rhythm. If you are constantly sleeping and waking at different times of the day with no rhyme or reason, your body can’t adjust well.
In conclusion, doing any or all of these things should help ensure you get a better rest during the night.
This article was written by Wendy Dessler. Wendy Dessler is an award-winning writer who discovered her passion for providing knowledge to readers worldwide on topics closest to her heart. Since her first high school award in Creative Writing, she continues to deliver awesome content through various niches touching the digital sphere.