Sleep deprivation and other sleep disorders impact millions of Americans each year. Not only that, but so much of public funding is also spent to help people with sleep-related illnesses.
Poor sleep habits can eventually lead to more serious issues. So if you find yourself struggling with sleep early in your life, it pays off, in the long run, to do something about it.
When you are feeling sleepy but are unable to fall asleep in your bedroom, it is a telltale sign that you don’t have the best sleeping environment. Your mattress should be the best mattress for how you sleep. Your bedding also plays a critical role in how you sleep.
Some quick ways to start sleeping better, without medication, include using a weighted blanket and upgrade to a memory foam mattress. If you try these things and put some attention into your sleep routine, you might realise that better sleep is easier than you think.
Here are our Top 3 Tips to Start Sleeping Better
Invest in comfy bedding
Since we spend one-third of our lifetime laying between our sheets, the bedding you use really matters. Bedding that is too hot, itchy, dirty, or simply irritating might be the reason you are unable to fall asleep comfortably and wake up feeling rejuvenated, ready to tackle the challenges of a new day.
To start sleeping better, try a weighted blanket. Weighted blanket benefits are helping thousands of sleepers find better rest. A weighted blanket is a heavy blanket that is filled with small ceramic beads. These beads apply gentle weight pressure stimulation to muscles joint and pressure points, relaxing the body quickly in preparation for deep sleep.
Weighted blankets have been around for some time. Initially, they were used as a sleep solution for children with autism. They have a calming effect that is very close to the feeling of being caressed by a gentle hug. Now, these blankets are widely used by children and adults as a natural sleep solution.
If you read weighted blanket reviews, you will find stories of people who once found sleeping to be a difficult task. After using a weighted blanket, most sleepers can achieve the best sleep of their life.
There are many options available for purchase, but the best choice is a weighted cooling blanket. These will keep you comfy in every season.
Sleep on a memory foam mattress
When was the last time you upgraded your mattress? If it has been more than eight years, it might be time to think about an upgrade, especially if you are not sleeping well.
A comfortable mattress should support your body and help you wake up in the morning feeling rested and rejuvenated, rather than tired. Uncomfortable beds are significant contributors to poor sleep. They create restlessness and pain in places that shouldn’t be hurting.
You might be wondering how to select the best-rated mattress. If you are a hot sleeper, someone who needs extra support for your back, and you like a medium-firm feeling, then the best mattress for you is a memory foam mattress.
Memory foam has quickly become one of the most popular choices for mattresses in recent years. NASA originally developed the material specifically for the changing sleeping conditions of astronauts. Now, it is rated one of the best mattresses for comfort.
The porous nature of memory foam allows it to conform to the body. These mattresses don’t bounce like traditional spring beds. Instead, they move with the body and provide target relief to pressure points.
When comparing the best memory foam mattress options, ensure you select a cooling mattress. Regulating the temperature of the body is essential when you want to sleep better.
Create a sleep routine and stick to it
When your bed is perfectly made to help you get the best sleep ever, try creating a sleep routine that enables you to take advantage of this new level of comfort.
Going to sleep at the same time every night and waking up at the same time each morning can help you condition your body. When you are able to experience the full sleep cycle, you’ll find that your body will eventually develop a body clock. Soon enough, you can wake up without relentless snoozing!
Write down a sleep routine that includes some of your favourite ways to unwind and calm down. Having a hot shower or bath and drinking tea are some common ways to unwind before bed as part of a holistic sleep routine.
You can also try meditation. Meditating for even just 10 minutes before bed can do wonders for creating a feeling of relaxation that is perfect for falling asleep.
An essential ingredient of your bedtime routine should include the elimination of your mobile phone and other distracting devices. Aimless scrolling on social media and too much phone usage is causing many people around the world to lose sleep. Not only are these devices distracting, but the blue light used on your phone screen creates alertness in your mind instead of relaxation.
There isn’t a one size fits all sleep routine out there. The best way to develop a lasting sleep routine is to trial and error a range of sleep-help habits and see what works best for you.
The good news is that no matter how long you have spent not sleeping well, better sleep is possible. Start your sleep revolution by creating a bedroom that is designed for better sleep by investing in the best mattress and bedding. Then have some fun creating a sleep routine that allows you to fall asleep as soon as you hit the sheets.
Other factors that affect your sleep quality
Do you find yourself tired after just waking up? Do you experience excessive sleepiness and irritability during daytime? Do you snore loudly and have breathing difficulties during sleep? If your answer to all these questions is a resounding yes, then you may have sleep apnea.
Sleep apnea is a serious sleeping disorder that affects around 22 million Americans, according to the Sleep Apnea Foundation. One of its primary symptoms is the cessation of breathing (apnea) during sleep.
Talk to your health-care provider immediately if you experience the symptoms above. Treatments for sleep apnea may include the use of a sleep aid device called a continuous positive airway pressure machine, or CPAP machine, which helps patients breathe regularly during sleep and get better quality rest at night.