Making the most of a good night’s sleep is crucial to long-term health and performance. Our jobs, families and other responsibilities all rely on us being of sound body and mind from day to day. Ultimately, there are few things that can disrupt our performance more so than a bad night’s sleep.
One in three people have difficulty staying asleep throughout the night, falling asleep, or otherwise achieving a good quality of sleep. Every person is different, but there are some solutions that help most everybody achieve a better quality of sleep in bed. We’ll talk about a few of these solutions below to help you find the rest you’re looking for tonight.
Invest in a New Mattress
It’s important to remember that the tools, equipment or environments surrounding you inevitably determine the quality of the activity. How can you get a good night’s rest without a good mattress or bed? There are many mattresses and beds available on the market: figuring out which ones do the best job can be difficult.
Before making any decisions, read up on a variety of different mattresses to restrict your potential choices – it’s best to first find information narrowing down what not to get, for example, Sleepjunkie regularly reviews the best and worst mattresses on the market. Once you’ve found a mattress that fits your tastes, preferences and price range, you can then swap out the old for a newer, better sleep experience.
Our hectic daily lives require plenty of focus, concentration and energy: it can be hard to deliver when you’re not sleeping well. Yet, one of the biggest disruptors to sleep is in effect part of a self-fulfilling prophecy: stimulants.
Substances such as caffeine and sugar have long half-lives, meaning that it can take anywhere from 3 to 6 hours for the effects to wear off. If you’re consuming sugar and/or caffeine in the latter hours of the day, abandon this habit. Many people report falling asleep easier and sleeping longer when giving up these substances either entirely or after lunch.
Power Down Early
It’s not just ingestible substances that can prevent you from sleeping well: other activities also have an effect. For those having trouble getting a good night’s rest, you should “power down” one hour before bedtime.
This means avoiding bright screens such as televisions, computers and phones, and abstaining from any major physical activities. You can also dim the lights in the home to further induce preparation for sleep, as the human body is programmed to become sleepy as the natural environment becomes darker.
Develop a Regular Schedule
One last tip for those struggling to sleep well is to develop a consistent pattern. By going to bed and getting up at the same time each night/morning, your body will naturally adjust to the rhythm. Those who fall outside of a standard rhythm – either in terms of the times they go to bed and get up, or in terms of the amount of sleep obtained each night – will naturally have more difficulty sleeping.
While some people struggle with finding quality sleep because of genetic or underlying health issues, many people are simply lacking a few life changes. By investing in a high-quality mattress, developing a strict bedtime routine and avoiding stimulants, most people will notice a dramatic change in their sleep quality in very little time!