Proper sleep is an absolute essential part of living a healthy, happy life. Without a full night of restful sleep, you can’t feel your best the next day. Long-term poor sleep could make you more prone to catching viruses and infections, more depressed, and more easily affected by stress and anxiety. Luckily, there are ways to boost the quality of your sleep without knocking yourself out with sleeping tablets. Follow these steps to transform the way you sleep at night.
- Invest in a better mattress. If you’re still sleeping on an old, uncomfortable mattress, it’s no surprise that you can’t get comfortable. Shop for a memory foam mattress melbourne to find a firm but comfortable support base that doesn’t press into painful areas or leave you waking up in the morning stiff and sore. These newer model mattresses are inexpensive and could completely change the way you sleep.
- Change up your pillows. The way you rest your head at night also has an impact on the quality of your sleep. The best type of pillow for your needs will depend on the position you usually choose for rest. If you sleep on your stomach, opt for a very thin pillow. For side sleepers, a firm pillow will help level out the area between your shoulder and ear, while back sleepers will benefit from a thinner pillow with some extra padding around your neck. Experiment with firmness and size to find the right feel that helps you relax.
- Avoid your bed during the day. Doing other things besides sleeping on your bed make it more difficult for your mind to associate the space with rest. Don’t work or do homework in bed, no matter how comfortable it might feel, or you’ll begin to link stress with the bedroom. It’s okay to read and unwind before sleeping in your bed, but save the more high-energy activities for the living room.
- Add some soothing sounds. Not everyone responds well to silence when it comes to getting a good night’s sleep. While loud noise certainly won’t let you relax, there are soothing sounds that can help your brain wind down and drop into deep sleep. A white noise machine is a great tool to try out if you battle with insomnia, but a fan can also create similar soothing noises in the summer months. You can also try playing relaxing ambient music to help you drift away to dreamland.
- Get the right lighting. Your eyes and brain are very sensitive to the light that they’re exposed to. Help your mind understand that it’s bedtime by reducing bright light exposure in the hour or so leading up to lights out. Put your phone away, switch off the TV, and try to make your room as dark as possible when the time comes to sleep. If you have a dimmer switch, that can be a great way to gradually reduce the light levels in your space before bed.
- Find the right sleeping position. Sleeping in the wrong position makes a major impact on the quality of your sleep. This is particularly true if you suffer from back pain or other chronic pain illnesses. Avoid sleeping on your stomach if possible – it’s more likely to cause backache in the morning. Improve your lifestyle.