Getting a good night sleep is so important for our bodies and our brains. Even more so in this day and age as there is so many things that can cause us to have a disrupted sleep which over the long term causes us to be feel tired and rundown at best and at worst can cause a multitude of medical issues. There is times when we all ask ourselves how to sleep better and the answer is common sense. We all know how important it is but as with most things just because we know what is best for us sometimes we need a little nudge in the right direction.
There is many tried and tested tips on how to sleep better and whilst some work better than others by the time you have finished this article you will be well on the way to getting some of the best night’s sleep since you were a baby.
One of the biggest causes of poor sleep is too much exposure to light just before your bedtime. Many of us now use tablets, e-readers and even our phones whilst we try to doze off. A lot of people are unaware that the blue light that comes from modern screens such as our phones and tablets is detrimental to our sleep patterns. To combat this you should turn off anything with a back lit screen for at least 1-2 hours before bed as the darker it is when you are trying to sleep the more melatonin your brain will secrete. Melatonin allows you to become drowsy and helps give you a more solid night’s sleep.
The setup of your bedroom is also very important and for similar reasons as above the first thing you should do when creating your bedroom is shut out as much light as possible. If your curtains are too thin and let in light you should think about buying some thicker lined curtains. Equally important is choosing the correct mattress, you will spend your entire night sleeping (or trying to sleep) on your mattress so I can’t stress enough the impact that having a mattress which suits you has on how well you sleep.
There is many different styles of mattress but to begin with you would need to work out how you normally sleep. For instance if you mainly sleep on your back or your stomach then a firm mattress will be best for you as it gives you added support and you will feel as though you are laying ‘on’ the mattress rather than in it. If you mainly sleep on your side or vary your style throughout the night then a soft mattress would suit you better.
Once you have decided on how firm you would like your mattress then you should choose the style of the mattress you want. Memory foam mattresses have been gaining in popularity immensely over the last few years and for good reason as if you buy the right one they can be the most comfortable mattresses around. You have to be careful because some of the cheaper memory foam mattresses can trap the heat, especially in the summer months so can make the user rather hot throughout the night but the more expensive ones on the whole do not suffer from this issue.
An alternative to the memory foam mattress is the traditional innerspring mattress. Although innerspring mattresses have been about for many years now there have been many improvements in the design and more importantly the support in recent years. Do not be persuaded by some of the unscrupulous salespeople who claim it is the number of coils that determines how good the mattress is because it is not true. The best mattresses in this range are determined by the materials which are used in the top section and the coil type.
Another tip for how to sleep better is to try and stick to a regular bedtime. I know, I know we all heard it time and time again as a child but it really is true. When we go to bed and wake up the same time each day our body gets into a sleeping pattern which in turn keeps us more alert throughout the days as our body knows it will get a full night’s sleep at its usual time. It is important to try and stick to this routine including over the weekends even if you have to add it to your to-do list.