Sleeping better at night is something we all want to do. Even when you have blissful dreams and wake up feeling perfectly rested, you’re still guaranteed to get a crick in your neck. Sleep is a great misunderstanding in the scientific world. If you have problems sleeping, whether they be due to insomnia, back pain, or just general restlessness, there are things you can do to help yourself. Check out a few of the tips below.
1. Tire Yourself Out An Hour Before Bedtime
So sometimes we have a lot of energy to waste during the evening. This is because your body temperature is at its highest from 6 pm to about 8 pm, so there’s usually something boosting you up during this time.
If you like going to bed early, then you may want to waste some of this energy to ensure you have a good night’s rest and wake up feeling rested. There’s no point getting a good 8-hour sleep only to wake up feeling like you’re on death’s door.
Try some gentle exercise during the later hours. This can be anything you feel comfortable with, and you can do as much or as little as you want depending on your stamina. Try taking a walk around the block or up and down the street a few times, or try out your yoga stretches. You don’t want yourself getting too amped up as you can make yourself a lot hotter and more awake as a result.
2. Change Your Mattress
There’s a lot of different types of mattress out there. When you’re visiting a site such as ChooseMattress, make sure to look around all the different styles as they all have their own benefits. If getting a new mattress is too expensive right now, mattress toppers also work well. Just be sure to change your mattress every 8 years, as wear and tear are at its peak at this point.
If you want something that molds to your shape, memory foam is the best way forward. They’ll keep you in place for most of the night and curve around you, like a gentle hold. You can get plenty of support for multiple body parts with memory foam, mostly your back and limbs.
3. Close The Curtains
It’s true, light keeps us awake and darkness makes us want to fall asleep. It's been that way since forever, and no matter how well you think you cope with staring at the blue light coming from your favorite apps on your phone, it’s time to put it away.
Light produces melatonin, which makes us want to stay awake. External cues like this are not good for your body when you want to fall asleep. Lower your internal hormone production by closing the curtains and keeping them closed. Any chinks in the fabric might have a counter effect as well, so try some blackout fabric for your bedroom.
4. Get Some White Noise
This doesn’t mean put on a Bon Jovi playlist. White noise is soothing background noise often coming in the form of nature sounds or gentle continuous tones. It can help us fall asleep due to music’s multiple effects on the human brain. Plus it just sounds nice. Ears are always working double time, even when we’re sleeping. You’re going to pick up most noises if they go on for long enough and are loud enough.
White noise works to mask over other sounds in the room and outside. If you live in a busy city or urban area, this could be a good solution for you. First of all, try out different sounds and tones to see how they work for you.
Yet, white noise isn’t going to help everyone, however. A lot of people rave about having this masking sound in the ears at night, and using their white noise machine is the best thing they’ve ever done etc. But some people find it horrific in fact, and it can be substituted for other tones. Just playing some music quietly through headphones works for some, and for others, it’s the worst distraction possible.
There’s a lot to work with when it comes to getting more sleep at night. Most importantly, when it comes to getting quality sleep at night. Don’t be afraid to upset your usual routine to find out if something helps your or not; you never know, you might get the best rest of your life.