Getting a good night’s sleep is essential for our health and well-being. Not only does it help us to feel well-rested and refreshed, but it also has a whole host of other benefits, from helping us to maintain a healthy weight to reducing stress levels. However, for many of us, getting a good night’s sleep is easier said than done. We will explore 6 tips to help you improve your sleep. From buying a great mattress and using white noise, to getting your bedroom the right temperature and level of darkness, not using your phone before bed and meditating, we will break down the steps to getting a perfect sleep. Let’s dive in.
1. Get a Great Mattress
A good mattress is one of the most important things you can buy for your health. It should be comfortable and provide support for your body while you sleep. There are a variety of mattresses on the market, so it is important to do some research to find the best one for you. You will find black Friday deals on this website for mattresses. You may want to consult with a doctor or sleep specialist to find out which type of mattress is best for your specific needs.
2. Use White Noise
White noise is a type of sound that is designed to be soothing and relaxing, making it perfect for helping you fall asleep. Sounds like rainfall, a fan spinning or wind rushing are examples of white noise.
You can buy a white noise machine, or download a white noise app on your phone. Once you’ve found a source of white noise that you like, all you need to do is play it softly in the background as you’re trying to sleep. This noise can also help to mask other noises that might be keeping you awake, like traffic outside your window or your partner snoring.
3. Temperature Matters
If you are too hot or too cold, you will likely find it difficult to fall asleep and stay asleep. The National Sleep Foundation recommends setting your thermostat to 65°F (18.3°C) for the best sleep. This is your time to be Goldilocks and make sure the temperature is just right for optimal sleeping potential.
4. Blackout Curtains
If you require a pitch-dark room to fall asleep, but your bedroom lets in too much street light, blackout curtains are a great option. These thick, black curtains are designed to block out all light, which can create a still and utterly peaceful environment that will help you sleep better. They also help to reduce noise levels and keep your room cooler, both of which can contribute to a better night’s sleep.
5. Don’t Use Your Phone Before Bed
It is important to disconnect from your electronic devices an hour before you go to sleep. The blue light emitted from screens can keep your brain alert and active, and prevent it from producing melatonin, which is your body’s sleep hormone. This makes it harder to wind down and fall asleep. If you cannot avoid using your phone before bed, try using a dimmed screen or setting a nighttime filter to reduce the blue light exposure.
There are many benefits to meditation, such as a feeling of being grounded and still, and of course, improved sleep. If you are having trouble sleeping, try meditating for 20 minutes before bed every night. It could make all the difference to your sleep and your overall mood.
Sit or lie in a comfortable position with your eyes closed and focus on your breath. Allow your thoughts to come and go without judgment. If your mind wanders, simply bring your attention back to your breath. You may also want to try guided meditation, which is when you listen to a recorded voice that leads you through the meditation.
This has been a simple guide to 6 ways that you can improve your sleep. First, we have suggested that you purchase a great mattress. Ask a sleep specialist which kind of mattress best suits your needs. Moreover, we have looked at white noise machines, the temperature and blackout curtains. Creating the perfect environment for sleep in your bedroom is very important. One of the most important pieces of advice is not to use your phone before bed. The light from the screen can trick your brain into not producing melatonin. Finally, try meditation. This is a beautiful practice that can improve your sleep as well as ground you and improve your overall mood.