Many people have sleep troubles; you might not be able to fall asleep easily, or you might doze off fast but find yourself waking up every hour, tossing and turning throughout the night.
Good sleep is restorative in more ways than one; proper sleep is needed to help our bodies perform important processes, and adequate rest plays a large role in our mental health, too. Symptoms of depression, anxiety and other mental health conditions can be worsened without enough hours spend in the deepest stages of sleep.
If you can’t sleep at night and are looking for some quick relief, here are three ways you can improve your sleeping habits and stop waking up in the middle of the night.
1. Stay Off Smartphones and Computers Before Bed
Many of us now fall asleep scrolling through social media or watching TV in bed, but this can negatively impact how well we sleep throughout the night. The blue light emitted from the screens of electronic devices can cause sleep disturbances. The extra brain stimulation from videos, games and social media before bedtime can also make it more difficult to fall asleep.
The National Sleep Foundation suggests setting a digital curfew and turning off all electronics 30 minutes to an hour before bed. Instead of sitting on your phone, laptop or watching television, perform a relaxing, quiet activity such as yoga, meditation or reading.
2. Make Sure Your Mattress Isn’t the Culprit
A bad mattress can make sleep impossible for even the most tired person. Choosing the right mattress is a matter of trial an error and requires some in-store testing to determine your perfect match. In general, you shouldn’t keep a bed for more than eight years, but the type of material your mattress is made out of will greatly impact its lifespan.
A queen latex mattress is an excellent choice; latex has one of the longest lifespans for mattresses and highly durable. There is a lot of debate between memory foam and natural latex in the bedding market; while memory foam generally conforms better to the body, the chemical reaction that takes place within the material is what allows it to conform to a body’s shape so well.
Many people are put off by the harsh chemical makeup of memory foam and prefer a natural latex mattress, which is also less likely to change in composition over the years. Read up on the pros and cons of different types of mattresses and determine which substance, softness and size is right for you.
3. Cultivate a Productive Sleeping Environment
Your bedroom should be cool, dark and free of any disturbances. If you live in the city and get woken up by noises outside, try implementing some white noise from a fan or even an app on your phone.
When you’re in bed, your body temperature drops to initiate the sleep cycle. If you’re too hot, it will be much harder to fall asleep, and overheating can also cause you to wake up throughout the night.
The ideal sleeping temperature is between 60 and 67 degrees Fahrenheit. If your room is too hot or cold during the night, your body may not be able to regulate its sleep pattern, which prevents REM, one of the deepest and most restorative stages of sleep.
Avoid overheating by covering with too many blankets or using flannel sheets during the summer months. Dress appropriately for the season to ensure proper ventilation and optimal comfort in bed.
We hope that these tips help you sleep better and wake up feeling restored and refreshed!