Sleep deprivation is a common problem people all around the globe face in this day and age.
For some, falling into a deep sleep might seem impossible, especially in today’s modern society.
Since the pandemic began, people are finding it even harder to fall asleep due to health and financial concerns.
Many people who have been forced to work from home have found it difficult to stick to a new routine, while others have lost their jobs during these unprecedented times.
Unfortunately, millions of people don’t get 7-8 hours of quality sleep each night, which is key to maintaining a healthy lifestyle.
If you get quality sleep on a regular basis, you won’t feel as stressed as you did before.
Stress can lead to health complications which can have a devastating impact on your overall health.
Your work life and your family life will be affected too.
However, even if you suffer from insomnia or anxiety, there are a few things that you can do to help you sleep better when you go to bed at night.
4 Must-Know Tips To Sleep Better at Night
1. Invest in a New Mattress That You Find Comfortable
Although a brand new mattress can sometimes cost a small fortune, it can completely change your life for the better.
Examine your current mattress, and find out what it is that is making you feel uncomfortable.
If you have stayed in a nice hotel or resort, have you noticed that you slept a lot better?
That’s because those working in the tourist industry are well aware of the importance of a good mattress.
They know that the first thing their customers will talk about in the morning is how they slept.
But staying in a luxury hotel every day isn’t really an option, but investing in a brand new comfortable mattress is.
One of the reasons people struggle to sleep is because of pain in their back, neck, and other parts of their body.
If you ask a back expert for advice, they will probably tell you to buy a medium-firm mattress.
This will help keep your spine straight while you are sleeping.
Spine issues can be detrimental to you while you sleep, and throughout the day.
Sleeping gives your body the chance to repair itself, but if you can’t sleep, then it will inevitably get worse.
There are a lot of ways to save money in this world, but it might be a good idea to spend a little bit extra on a mattress that you feel will improve your sleep.
In the long run, it makes sense because well-built mattresses tend to have a long life span.
If you were to invest in a mattress made from latex, you can expect it to last around 15 years.
If you purchase an inexpensive mattress, not only will you find it hard to sleep, but it might need to be replaced after just five or six years.
If you are shopping for a mattress online, check out these reviews from Best Mattress Australia.
2. Avoid Drinking and Eating Certain Things Before Bedtime
Stuffing your face before hitting the sack is never a good idea, but there are a few things you should definitely avoid consuming before bedtime including the following:
- Alcohol: Although there are plenty of people out there that feel a nightcap will help them sleep better, it’s not completely true.
Although a little bit of booze might help you fall asleep, you won’t be able to get quality sleep.
The number of awakenings you will experience during the night won’t allow you to get solid sleep.
Avoid drinking more than two alcoholic drinks during the day, and don’t drink any alcohol whatsoever three hours before going to bed.
Just like caffeine, alcohol can work as a stimulant, which can keep you awake for hours.
- Caffeine: It might be tempting to have a cup of coffee or tea before you go to bed, but it is probably one of the worst things a person suffering from sleep deprivation can do. Stay away from any foods or drinks containing caffeine for about 4-6 hours before going to bed.
Even if you feel you can handle it, avoid caffeine at all costs.
- Avoid using tobacco products: Smoking traditional cigarettes or vaping e-liquid containing nicotine can keep you awake.
Avoid bringing your vape pen or your cigarettes to bed with you, and avoid smoking or vaping for a few hours before your bedtime.
3. Avoid Using Electronic Devices Before Bedtime
A lot of us are hooked on our smartphones and tablets.
But if you lie in bed before going to sleep, scrolling through your social media feed, you will struggle to sleep.
Notifications and posts are the reason so many people spend hours staring at their screens, which can keep us alert during the night.
Some folks are addicted to what is going on in the world, so visiting media sites just before sleeping can make us angry, which won’t help you relax before getting some kip.
These platforms are designed to keep the user engaged in what they are looking at so the user spends more time on them.
Instead of charging your phone next to your bed, think about leaving it in another room.
That way, you won’t be tempted to look at it before nodding off.
Also, make sure the phone is on silent.
Notification sounds will make you feel alert as soon as you hear the noise.
The first thing that some people do when they wake up is looking at their phone in bed.
If the first thing you see is negative news, then it sets you up to have a bad day.
You will feel even more drained, and you will also feel less alert.
4. Don’t Stay Up Late Staring at the Clock
A lot of people who find it difficult to sleep at night look at their clock on their bedroom wall or their watch.
Sleeping can help relieve stress, but staying up watching the clock can make a person angry, which can increase their stress levels.
Falling asleep while you are feeling stressed is almost impossible.
Trying to clear your mind while it is going one hundred miles an hour is not an easy task.
Think about taking the clock off your wall and leaving your watch in another room.
If you don’t want to get rid of the clock, turn your clock so that you can’t see it while you are in bed.
If you wake up during the night, you can think about engaging in an activity that might help you sleep.
This doesn’t mean you should turn on your smartphone and start watching video clips on streaming services.
Pick up a book, especially one that you have read in the past, or listen to some music that helps you relax.
Don’t turn on all of your bedroom lights, just a side lamp will do the trick.
If you turn on each light as bright as it will go your internal clock will think that it’s time to get up.
If this happens, you will struggle to go back to sleep.
If you don’t have a reading light or a dimmer on your bedroom lights, it might be worth your while investing in some.
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