Are you finding it difficult to get a restful night’s sleep? Waking up tired and exhausted, no matter how long you slept at night?
Don’t worry – there are a few simple solutions you can try to get more restful sleep. Luckily, many of these solutions can be addressed using household items and existing materials you have, so you don’t have to wait before you start seeing an improvement in your ability to rest!
Follow Good Sleep Hygiene
You’ve probably heard of bodily hygiene – but have you ever heard of sleep hygiene? Sleep hygiene is a set of practices that you can follow to get more restful sleep, including:
- Staying away from screens (phone, computer, and tablet) for at least 2 hours before you go to bed
- Have a regular bedtime routine that you follow, including sleeping and waking at the same time daily when possible
- Cutting down on naps during the day to 20-30 minutes at a maximum
Make Sure Your Bed is Comfortable
It’s simple math – if your bed isn’t comfortable, you’re unlikely to be able to get good quality sleep. Additionally, being uncomfortable at night means you’re more likely to wake up halfway through the night as opposed to sleeping right through.
This may involve changing your mattress, not just so that you can move to a more comfortable mattress but also so that it can fit your sleep needs. So, if your children join you and your partner frequently, you need to upgrade to a king mattress – a smaller mattress, like a queen, simply won’t have the space needed to ensure you have a restful night’s sleep. A new mattress may seem like an unnecessary expense, but we promise it will pay off.
Don’t Overuse Your Bed
Not sure what this means? Well, it’s simple – you should only use your bed for sleep (or intimacy) unless absolutely necessary otherwise. If you use your bed for other reasons, like working on watching TV, your mind will associate being in bed with not sleeping.
Your bedroom may be your oasis, but your bed isn’t always your best friend. Even if you work from home, try and find a dedicated workspace rather than opting for your bed – both your work and your sleep with thank you!
Sounds counterintuitive, right? However, the fact is that forcing yourself to sleep can be just as bad as getting poor-quality sleep. If you’ve ever forced yourself to sleep when your body didn’t want to, there’s a good chance you woke up even more tired the next day.
Instead, do something else away from the bed. This can be something relaxing to make you feel sleepy or something strenuous to tire you out. Once you fall asleep again, go to your room and hit the hay as soon as possible.
Sleeping pills aren’t always the answer to sleep problems – it’s possible to solve them at home as well. However, if your sleep problems persist and you’re unable to get enough sleep regularly (about 7 or so hours a night), make sure to contact your doctor for further advice.