Struggling to sleep can have a tremendous impact on your entire life. From decreased energy throughout your day to low moods and even depression and anxiety, this is a serious matter.
While there’s always the possibility that you might be suffering from a sleep disorder that requires treatment, it could be possible that you’re just a fussy sleeper who needs to take their sleeping habits into their own hands. While it might seem impossible, there are definitely some tricks you can use to get better, longer and more restful sleep.
Here are a few habits to implement, starting tonight.
Invest in the Right Mattress
First of all, your equipment needs to be up to standard, and by equipment, I mean your bed! An old, creaky mattress and a too-flat pillow are undoubtedly going to be uncomfortable and make it tough for you to fall asleep and stay asleep.
Instead, make sure you invest in a high-quality mattress and pillows that work perfectly for your back and neck. You can even purchase split king mattresses if your sleeping needs differ from your partner’s – when it comes to sleeping gear, your options should be tailor-made to fit you and your body.
While you’re at it, some luxurious linen certainly wouldn’t hurt to up the comfort factor in your bed.
Get the Temperature Right
Do you realise what a crucial role temperature plays in your sleep? Being too hot or too cold is a formula for a restless night spent tossing and turning. Regulating your body temperature before you hit the hay can do wonders for making you extra comfortable and readying your body to rest.
But how do you even do that? A simple but nifty solution is to take a warm (not hot) shower before you get into bed. This can help your body get itself to the right temperature. Other solutions include a cooling pad to put on your bed – or an electric blanket for those chilly winter months.
Fussy Sleeper – Dim the Lights
Too much light at night can interfere with your sleep. Whether it’s bright lights in your home or lights from your television or smartphone screen, the brightness will only delay your brain from realising that it’s bedtime and make it harder for you to fall asleep.
Make sure to start dimming your lights when it starts getting closer to bedtime. You could invest in lighting that dims, or simply switch out your bulbs for warmer light and make sure to limit how many lights you have turned on. It’s a good idea to make this part of your post-dinner routine. Turn out the lights, light a candle and relax.
Plan Your Meal Times
When you have dinner can impact your sleep too. The general opinion is that it’s best to stop eating at least a few hours before you go to bed, for the sake of your digestion and achieving quality sleep. Of course, going to bed hungry isn’t a good idea either, but try not to eat anything too heavy too close to bedtime.
Planning your meal times ahead of time will help you to make sure you eat your dinner early enough in the evening and give yourself some time to digest before hitting the hay.
Fussy Sleeper – Limit Your Screen Time
Just like the regular lights in your home, the lights from your screens can trick your mind into thinking it’s still daylight hours and time to be up, ready and stimulated. The blue light from these screens can be damaging in other ways too, hurting your eyes and stimulating your brain when it should be drifting off to sleep.
Try to set yourself a cut-off time for using phones, laptops, and televisions each evening. Removing yourself from these devices will help you disconnect from the outside world and let your brain know that it’s time to switch off.
Create a Relaxing Bedtime Routine
Having a set plan to help yourself get to sleep is important. Commit to taking care of yourself by setting up a nighttime routine that works for you. Your routine can include tasks like tidying up to clear your mind, turning off your screens, spending some quiet time with your family, and then moving into some peaceful me-time.
As part of your routine, you might want to consider adding some herbal extracts like lion’s mane. If you’re unsure where to buy or how to consume lion’s mane extract, a popular method is to drink lion’s mane extract. The extract can be used in teas or even as a supplement to help relax your mind and improve your sleep quality.
Prayer, meditation or simply reading a book can all help prep your brain and body for rest and a good night’s sleep. You can include your kids in your routine too and de-stress together in the evenings – this will make for a quieter time all around.
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