Nowadays, sleep apnea is certainly one of the main reasons for the lack of slumber for many people, both sleep apnea sufferers and their partners. However, there are many other reasons why people can’t sleep well at night, and if this is your case as well, this is a red flag that you change something. Reducing caffeine intake late in the day and reducing screen time are some of the main things you should start with, but there are some other things that you can do for improving your sleep.
Replace the Old Mattress
This might be the last thing that comes to your mind, but your mattress surely has a major role in your sleep quality. Sleeping on a bad mattress can cause more discomfort than you think, and even if you don’t feel any physical pain like back pain, for instance, it can be manifested in restless sleep. A bad mattress can make it more difficult to fall asleep, it can result in tossing and turning and it can also lead to waking up several times at night.
A new and quality mattress can help you get the needed sleep but it can also help your mind and body rejuvenate. And truth be told, there’s no example of the best mattress of all time. Each person is different and has different needs and preferences, so it really doesn’t matter whether you’ll choose spring, foam, memory foam, latex, pocket spring or coir mattress.
What matters is finding a reliable and trusted store that can provide you with durable and cheap mattresses that won’t break the bank. This can be easily done by shopping on sales, especially during the holidays since this is the time when manufacturers and suppliers make huge sales.
Quite often, for the price of one mattress, you can get two cheap mattresses which give you the chance to change the mattresses in the guest or children’s room as well. One thing is certain, shopping smart and investing in a cheap mattress on sale can still provide you with the same benefits as buying the mattress at a regular price.
Shopping smarter means that you’ll still get improved sleep and reduced levels of anxiety. Aside from stress, anxiety is closely related to poor sleep, and since you’ll sleep on a comfortable mattress, you can be sure that your anxiety levels will be reduced and sometimes to a non-existent point.
On the other hand, this same mattress will also relieve you from any body aches and pain caused by sleeping on a bad mattress. And lastly, this affordable mattress will certainly prevent allergies since it’s new. Old and dirty mattresses are commonly seen as a health hazard, so switching to a new one is the best thing you can do for your health.
Change Bedroom Temperature
Speaking of sleep and bedrooms, your body and bedroom temperature can also affect your sleep. As you may know by now, sleeping in a warmer bedroom can make it almost impossible to get a good night’s sleep and that’s because sleeping in a cooler room is better. Even though for most people sleeping around 20°C is better, it’s said that it’s even better sleeping in temperatures between 16 and 19°C.
Invest in Comfortable Cotton Bedding
The bedding can also play a huge role in your sleep. And while nowadays, polyester and microfiber bedding have become quite popular, it seems that they aren’t so comfy. Aside from the possibility of causing skin itchiness and allergies, these beddings can also make you feel warm which will also result in discomfort.
Ideally, you should look for bedding that’s made from natural materials like cotton. This is one of the oldest and most commonly used types of material for bedding, clothing and everything in general.
It’s soft, breathable, hypoallergenic, comfortable, antimicrobial and antibacterial material that’ll improve your sleep. It’s durable, super easy to care for and long-lasting. The range of cotton bedding is huge, but it’s ideal for you to choose bedding made of organic cotton and dyed with natural dye if you have sensitive skin and one prone to allergies.
Let Bright Natural Light in Your Home During the Day
The human body has a natural time-keeping clock known as circadian rhythm which affects the brain, body and hormones, and helps you stay awake during the day, and tells you when it’s time to sleep. Natural sunlight and exposure to the sun can keep your circadian rhythm healthy which improves daytime energy and nighttime sleep. That’s why you should let daylight let in your home during that time so that your body knows on its own when it should rest at night.
Increase Physical Activity
Being physically active during the day can help you reduce sleep disorders and insomnia. It’s said that exercising has the same benefits as taking sleeping pills, so trying to be more physically active would be great. Even if you don’t have time to exercise, it would be enough to spend more time outdoors and try to include more walking or cycling instead of driving.