All those cups of coffee that you’ve had in the day to keep you awake may have kicked in, but it’s also staying in longer than it should. Now, you’re faced with the trouble to sleep. Had you just had a good night’s sleep the night before, you wouldn’t have needed that extra dose of caffeine, to begin with.
Unfortunately, this is easier said than done. While there are those that are really conscious about their sleeping habits, there are those that just find it difficult to sleep. Perhaps it could be the stressors of the day, anxieties of tomorrow, or that you’re simply born an insomniac. Now, it’s common for people to feel like they aren’t sleeping well enough.
There’s nothing like waking up after a great night's sleep feeling refreshed and feeling more like yourself. Your bedroom, after all, should be designed to give you that relaxed feeling after a long day out at work. If you’re someone who hasn’t had this feeling for a while, then here are some tips to help you sleep better at night:
Buy Blue Light Blocking Glasses
This first tip applies to those of you that have no other choice but to use your gadgets, even late at night. While it’s generally recommended to keep gadgets out of your bedroom, there are ways for you to still use it, without feeling much of the negative effects of the gadget’s light exposure.
Most of our electronic devices commonly have blue light, and this blue light if exposed too much to the eyes can leave them feeling super tired, dry, and sore. This will cause more problems later down the line if something isn’t done about it.
That’s where blue light blocking glasses come in. These glasses block out the blue light, and after just a few days of using them, you’ll see a huge improvement in your vision and how you feel in the mornings.
Other benefits of blue light blocking glasses include the following:
- Blocks close to a majority of the blue light, so it’s ideal for night time use when blue light has detrimental effects on a person’s sleep.
- Tints everything to a yellowish side, providing you with better contrast.
- Improves your daily sleep habits.
Buy A New Mattress
Probably the most important thing for any bed is the mattress you have. When you’re after a significant improvement in your sleep quality, it’s important that you settle for no less than the best futon mattress.
Additionally, if your mattress’ springs aren’t as firm as they used to be, it can definitely make for a bad night’s sleep. Whatever firmness you like, it should be firm enough that it's supporting your whole body weight. Depending on the material and your preference, memory foam is excellent for easily distributing your body weight.
If you're looking for some inspiration on what to buy, here are the best mattresses to invest your money in. There’s a mattress for every need that you may have, and for every budget as well.
As a rule, a mattress should be changed every eight years. If your mattress has lived way longer than this timeframe, then it’s a good time to make this investment now. Albeit costly, a mattress is like an investment for your health. When you sleep well, your health improves. This begins with something as crucial as the place where you lay your body in for the eight hours of sleep every evening.
Blackout Blinds For Your Bedroom
When you are going to bed, it’s good to create the right atmosphere. If there’s any light from an outdoor street light or from a nearby property, it can cause a nuisance, making it difficult to fall asleep.
So, something like blackout blinds would be great for completely blocking out any light in your room so that you can drift off effortlessly. Alternatively, if you can’t afford to fit blackout blinds, an eye mask will do just the job.
Ban Electronic Devices From Your Bedroom
We spend so much time on our mobile devices, laptops, and various other devices that it's only good to put a ban on electronic devices in the bedroom. It’ll stop you from going on it right before bed, which ends up keeping your mind active, making sleeping tougher than usual.
So try banning these devices and if you have a partner, make them do the same, so that it resists any temptation for you to use yours in the bedroom. It's always good motivation to have someone in the same boat as you.
Use White Noise
You may have heard about a white noise machine to put babies to sleep. Well, it works just as well for adults, too. White noise helps any noise that may otherwise disturb you fading into the background. Examples of things that sound like white noise include rain, a waterfall, an air conditioner, a fan, and the humming of a car engine (when you’re inside the car).
Using white noise helps external sounds blend into the background so that your brain pays less attention to individual noises and can sleep in undisturbed peace, even if you live by a busy road, have noisy neighbors, or a noisy barking dog!
Other benefits of using a white noise machine include the following:
- Helps to calm anxiety.
- Makes you feel more rejuvenated in the morning.
- Keeps you from waking up too frequently at night.
There are different noise colors that you can use to get a good night’s sleep, too. These include brown and pink noise, which are very similar to white noise but use different frequencies (find out about the differences on Soundproof Panda).
If you want to give white noise a try, you can download a free app, use a Youtube video, or get a purpose-made white noise machine.
A good night’s sleep is important to your health, and it's very beneficial to your energy levels and state of mind to get plenty of rest. You can’t expect to wake up the next day feeling like you’ve got all the energy that you need if you don’t give yourself that proper shut-eye.
Never under-estimate the power of great sleep. So, follow these tips and see the difference it makes to the amount of quality sleep you get overtime.