Have you ever spent hours on end tossing and turning without being able to fall asleep? Struggling to fall asleep is a common occurrence nowadays in our modern world. Whether it’s stress, screen time, or an uncomfortable bed, all of these factors can affect our sleep quality.
Fortunately, with a few lifestyle changes and maybe upgrading to a custom mattress, you can sleep better each night.
Healthy Sleep Habits to Follow If You Want Quality Sleep Every Night
Sleep is the foundation of your health. If you’re someone who goes to the gym and likes to stay fit, you can apply the same principles to your sleep. With a good bedtime routine, you’re setting yourself up for a great night’s rest.
Here are a few tips for building a solid nighttime routine that makes it easier for you to sleep and wake up well rested.
1) Set a consistent bedtime (even on weekends and holidays)
It can be tempting to stay up late on the weekends, since you don’t have to wake up in time for school or work. But, your body operates best on a fixed schedule. Going to bed and waking up at the same time everyday signals to your body to expect sleep at a certain hour.
Try to pick a bedtime that gives you 7–9 hours of sleep. Stick to this sleep schedule every day and be sure to do your nighttime routine 30–60 minutes before your bedtime. With a consistent sleep time, you can fall asleep faster.
2) Skip the screen at least 1 hour before bed
As hard as it is, avoid looking at screens when you’re trying to fall asleep. Blue light from phones, TVs, and laptops effectively suppresses the secretion of melatonin, keeping your brain on alert. This is bad for when you’re trying to doze off.
Instead, swap out your screens for a relaxing book, journaling about your day, some light stretching, or listening to a calming instrumental playlist.
3) Avoid eating a heavy meal or drinking caffeine a few hours before your bedtime
Definitely skip the coffee a few hours before bed. That is guaranteed to keep you awake. Aside from coffee, avoid any large meals since this affects your digestion and sleep quality. When you eat a meal right before bed, you may find yourself waking up in the middle of the night, disrupting your sleep.
4) Build a soothing nighttime routine that helps you de-stress
Stress is one reason people find it hard to fall asleep. If you’re plagued by overthinking and anxiety, it can be a struggle to relax and snooze. That’s why you should incorporate some calming activities before bed.
Try a warm bath, performing breathing exercises, and drinking caffeine-free herbal tea to wind down. Consistently doing your bedtime routine can help your body get into sleep mode more easily.
5) Transform your bedroom into a sleep sanctuary
Your sleep environment plays a huge role in how fast you fall asleep. Adjusting the temperature to around 60–67°F (15–19°C), keeping the room dark, and making sure your space is clutter-free can all contribute to helping you sleep better.
A healthy sleep routine doesn’t require you to make drastic changes in your lifestyle. Instead, by focusing on intentional living and self-care, you’ll find that you’re able to better let go of stress and get the rest that you deserve. With the right sleep setup, you’ll find yourself drifting off with minimal effort.
Upgrade to a Custom-Made Mattress for Optimal Sleep Comfort
Even the best bedtime habits won’t be as effective if your mattress is in bad shape. A lumpy, saggy, or too-firm mattress can cause you a lot of discomfort, leading you to spend hours tossing and turning. Instead of settling for your old, uncomfortable mattress, you should consider custom mattresses.
Whether you go for a custom-made memory foam mattress or a supportive coil mattress, you can design your custom mattress to fit your exact needs. Explore high-quality bespoke bed options here today and finally get a bed that helps you sleep better.