Getting quality sleep at night can be easier said than done. Excessive stress, genetics, too much caffeine, and many other factors can play a role in one’s lack of proper sleep.
If you’re ready for a good night’s rest, there are a few lifestyle changes you’ll want to take note of. Below are just some of the things you can do to improve your quality of sleep as soon as tonight.
1. Select the Right Mattress
To some people, a mattress is a mattress. In reality, taking the time to pick out the right mattress can have a huge impact on your quality of sleep.
Everyone has their personal mattress preferences. Some people sleep best on a firm mattress, while others enjoy a mattress that is on the softer side. Other folks like their mattress somewhere in between.
One’s preferred sleep position(s) tend to sway a person towards one type of mattress. Disabilities or chronic pain a person has can also make them lean towards a certain mattress type.
2. Get a Box of Spring
A mattress isn’t complete without a quality box spring. While they tend to be optional, box springs can have benefits. These devices help elevate your bed to a comfortable height, absorb shock, improve ventilation, and provide extra support.
Not sure what brand of box spring to get? Consider a box spring from Stearns & Foster to get you started.
3. Keep Your Blue Light Exposure to a Minimum
Let’s face it, and we’re all hooked to our devices these days. Although, for those wanting a good night’s sleep, you’re going to want to put your phone or tablet away at night time.
According to Harvard Health Publishing, light exposure reduces melatonin, which in turn impacts the circadian rhythm and our natural sleep cycle. Harvard also noted that blue light, in particular, is more powerful in reducing melatonin when compared to other types of light.
Can’t seem to cut the habit? We recommend wearing blue light-blocking glasses when using your device at night. As an alternative, switch your device to night mode or dark mode, which reduces blue light by displaying warmer colors on your screen.
4. Clean Your Sleep Zone
A clean bedroom is a comfortable bedroom. If you have a lot of clutter in your space, it tends to create a cluttered mind. And when you have a cluttered mind, it’s harder to sleep. Go figure!
If you can’t take the time to deep clean your bedroom, try small cleaning tasks like cleaning clutter off your dresser or nightstand. Every bit counts.
5. Set Your Room at a Comfortable Temperature
You might notice that it’s harder to sleep when you feel too hot or too cold.
If you tend to be a hot sleeper, consider a blanket or mattress designed specifically for those with warmer body temperatures or those prone to night sweats. Your pajamas may also make you hotter at night. Bamboo or silk clothing is ideal for keeping you cool, especially during the warmer months.
As for those who get cold while sleeping, there are blankets and mattresses designed for you too! Additionally, wool or fleece clothing is best to sleep in at night for those who are prone to getting cold.
Improving your sleep isn’t always easy. The good news is, with a few changes, you can potentially get better rest at night. Little things like reducing your blue light exposure and investing in a box spring for your mattress can make all the difference in your quality of sleep.