Do you struggle to sleep at night? Are you tossing and turning till the early hours of the morning? Are you tired throughout the day? Toss no more! We have put together tips on how to ensure a good nights sleep.
1. Invest in a good mattress
When purchasing a mattress think of it as an investment. A good, quality mattress will ensure a good nights rest which in turn will help you be more productive. There is so much emphasis on getting 6-8 hours of sleep but it is just as important to ensure that those hours are “quality” sleep.
2. Pillows don’t last forever
Be honest! How many years have you been using those pillows? According to the Sleep Foundation your pillows should be replaced every 1-2 years. Doing this will ensure that that your pillows are, “supportive, clean and free of allergens”.
3. Choosing the right pillow
There is a reason why bedding stores offer such a big variety of pillows. Different pillows work better for different people. Some people prefer a more firm pillow like a solid latex or memory foam pillow. Then there are those who prefer a flatter pillow such as a feather pillow while others may prefer the support of a chip-latex pillow. It all comes down to preference at the end of the day. Choosing a combination of pillow types is also a great option to get the perfect height and support you need.
4. How many pillows should you be using?
While buying a good pillow is important, sleeping with the correct number of pillows is equally as important. According to the experts it is best to use one or two pillows to ensure a good nights rest. For side sleepers it is recommended to use one pillow under your head and one in between your knees. Back sleepers on the other hand should try to keep their back, neck, shoulders and spine aligned, therefore one pillow would work best to achieve this. Additional pillows can also be used to support your ribs and your hips.
5. Choosing the right type of bedding
Beddings not only comes in different colours and designs but also in different fabrics. Choosing the right type of fabric is important when trying to achieve a good nights rest. While microfibre bedding works better for people who prefer a warmer sleep experience, 100% cotton fabrics is more soft and gentle on the skin and percale fabric has a crisp and cool feel to it. Making sure your preferences are met will ensure a better nights sleep therefore you should keep this in mind the next time you decide to purchase new bedding. You can learn more about the different types of fabric here.
6. Declutter your space
A study conducted by New York’s St. Lawrence University, revealed that “a messy bedroom can lead to a poor night’s sleep and increased anxiety”. Sometimes all it takes is 5 minutes before bedtime top put away everything that is lying around. It may make all the difference.
7. Turn off those devices
Yes, you’ve all heard this one before! Using technology before bed may increase alertness with studies showing that two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall asleep. So the next time you can’t sleep don’t instantly reach out for your phone. You may be adding to the problem!
8. Eating before bed
It may be tempting to grab a snack or few while you watch a movie before bed but this may affect your sleep. You should try not to go to bed for 2-3 hours after eating as that is the amount of time it takes your body to digest your food. Eating before bed may also incite digestive problems like heartburn and acid reflux.
9. Getting the temperature right
This one is not so straightforward. We all know what it is like sharing a room with a significant other when you have different preferences when it comes to optimal temperature. Perhaps one of you prefers to sleep with the fan or aircon on while the other prefers a warmer sleep environment. If you fall in the latter group it may be time to layer on an extra blanket or two. Click here to shop blankets
10. Sleep with your own bedding
And the war begins! Some battles are just not worth fighting. If your partner seems to be hogging all the blanket/ duvet cover it may be time to sleep with your own bedding. Either that or you could always sleep in different rooms (if that is an option for you). Check out this piece about why you should consider sleeping with separate blankets.
Meditation can improve insomnia and may even improve sleep quality. If you are struggling to sleep try downloading a mediation app and give it a try.
After all prioritising good sleep is good self care!