3 Tips to Improve Your Sleep Quality
Poor sleep is more than just annoying. It can actually be physically harmful, as well. Not getting enough sleep -- or not getting enough uninterrupted sleep -- is a problem for many Americans. Even if you do manage to get eight hours of sleep a night, you probably won't feel very rested if you wake up frequently. This can lead to issues with focusing at work and while with your family; you might even struggle with operating heavy equipment or driving in a safe manner. The exhaustion caused by a lack of sleep can also affect your body on a physical level, slowly causing health problems that build over time.
Therefore, if you're struggling with your sleep patterns, you should address the problem immediately. But understandably, a lot of people are uncomfortable with the idea of taking sleeping pills or supplements that can cause daytime drowsiness and other side-effects. Fortunately, there are alternatives to these practices that can help you improve your sleep surprisingly quickly. Let's explore them below.
1. Experiment With Temperature
It's very possible that you're trying to sleep in conditions that are too hot or cold. Although everyone is different, the best sleeping temperatures for most adults are between 60 and 72 degrees Fahrenheit. A lot of people are particularly prone to sleeping in temperatures that are too high. Some people will even put excess blankets on their bed or wear extra layers to sleep because they're afraid of waking up in freezing conditions in the middle of the night.
In reality, you need to experiment to find your ideal temperature. A lot of the issue can lie in your mattress and how it is collecting heat. If you find that your mattresses are getting too hot, you may want to add a fan to your room. The ventilated airflow will create a cooling effect on top of the temperature that you've set on your thermostat. Of course, your mattress may also be outdated and not conducive to temperature regulation. At that point, it may be a good idea to visit a mattress store or perhaps consider a Tempurpedic mattress. Tempurpedic mattresses often respond well to that change in airflow, as their structure makes them less prone to overheating. They actually have been created with a cooling technology that keeps them at the optimal temperature, meaning that you have to do less work to stay comfortable.
2. Experiment With Mattresses
Mattresses, in general, are big reasons why people don't get enough sleep. Old-fashioned spring coil mattresses are often too hard and difficult to relax upon, while many alternatives are too soft and do not offer enough support for the body. Everyone has a different sleeping style and it's important to look at mattresses that conform to yours. The great thing about Tempurpedic mattresses, for example, is that they tend to conform to the body without totally losing their shape, which makes it easier for them to make sleepers more comfortable.
You'll also want to consider a mattress that is on the thicker side, raising you off the bed a bit more. A lot of people struggle with pain when sleeping without even realizing it. This may simply be because there isn't enough separating their bodies from their bed frames. While you don't want to necessarily sink into your mattress, you do want a good barrier between yourself and your bed frame to avoid soreness developing as you sleep.
3. Try New Sheets and Pillows
You may want to experiment with your mattress's "accessories," as we might call them. The pillows that we sleep with have to be supportive in a manner similar to our mattresses. The last thing that we want here is a hard or flat pillow. Try out a few options and experiment with how many that you might need to sleep with.
Investing in high-quality sheets is also a good idea. Sheets can gather heat and sweat, as well. Remember to wash your pillowcases and sheets on a regular basis to ensure that they are as comfortable as possible.
We need to take the quality of our sleep seriously. Don't assume that you can get by on less sleep -- and don't give up. There are steps that you can take to improve your sleep quality. It may take some trial and error, but you can get better sleep!