Wish you could sleep better? Here are some helpful tips

Lately, it feels like none of us are getting as much rest as we’d like. It’s either our hectic modern lives, stressful working environments, excessive use of technology, or bad diets.

But when you don’t sleep well everything gets to you: you’re tired, you’re cranky, your mind is a blur, and everyone seems to be getting on your nerves.

According to medical research, chronic sleep deprivation can affect the health of your heart, your cognitive skills, and is even linked to developing diabetes.

So, we know it’s important, but what can you do if you’re just tossing and turning yet your mind just won’t turn off and let you get some shut-eye. Well, we’re here to help.

Stick to a Schedule

You’ve probably heard of the terms “morning person” and “night owl”. They refer to the circadian rhythm which is commonly known as your internal clock. It’s a biological process that serves to regulate the sleep-wake cycle of an organism. Plants have it, other animals have it and we have it, too.  

The circadian rhythm can be influenced by external factors so, to a certain degree, you can adjust it to your schedule— but for that to happen, you need to consistently go to bed and wake up at the same time. A consistent sleep routine will sway your body to grow tired around your designated bedtime and you won’t end up staring at the ceiling while counting a million sheep.

It’s also important to avoid exposure to bright lights, including laptops, tablets, and smartphones for about two hours before bedtime. You could read or listen to an audiobook, take a warm bath instead of showering in the morning, or do gentle stretches to calm your body and mind. These small things should put you into the right state to doze off more easily.

Tune up Your Bedroom Environment

You’re not likely to get a lot of restful sleep if your bedroom is bright and noisy and your bed is uncomfortable. You can get some heavy curtains to minimize outside light and noise, and as far as the bed goes, we suggest looking into some top-rated mattresses. The ideal mattress should be firm enough to offer you support, having said that, you also don’t want to feel like you’re sleeping on the floor. The key to not waking up with aches and pains is to maintain the natural alignment of your spine. So, for example, if you prefer to sleep on your side, consider placing a pillow between your knees so your upper leg doesn’t draw your spine out of its optimal position and put further strain on your lower back and hips.

Since we’re on the topic of pillows, it might seem like a good idea to get those big, fluffy ones, except you might just end up with a stiff neck and shoulders.

A good pillow should offer just enough support to keep your neck from bending in uncomfortable positions while you’re drifting off to sleep.