For many of us, poor sleep quality is a real problem. If you're familiar with the feeling of tossing and turning trying to get comfortable, then waking up feeling tired, cranky and uncomfortable, we hear you.
However, you're not alone. Poor quality sleep can have a real impact on your life, leading to decreased concentration, productivity, and even reduced physical health.
However, regular good-quality sleep can actually improve your all-round physical and mental health and even hep you to achieve more during the day. While you may feel like you're fighting a losing battle, help is at hand. According to the experts at Matter Mattress, there are plenty of simple things you can do to start improving your sleep right away. Read on for the top ten.
1. Keep your bed just for sleeping
Many of us love to read, watch TV or scroll through our phones in bed. However, over time your body will stop associating your bed with going to sleep. This can lead to problems nodding off at night. So, if you're struggling to drop off at the end of the day, it's a good idea to get into bed only when you're ready to go to sleep. After a while, you will start to associate bed exclusively with sleep.
2. Ditch the screens
Scientists have proved that the blue light from device screens can prevent you from falling, and staying, asleep. Therefore, it's a good idea to stop using your devices a couple of hours before you want to go to sleep. Instead, try a calming activity such as crafting or reading a book. These types of activities are much less stimulating for your pre-sleep brain, and help you wind down ready for bed.
3. Ditch the caffeine
Look, we get it. The coffee habit can be hard to kick into touch. However, the good news is you don't need to cut out caffeine altogether. Caffeine stimulates you and can interrupt sleep, therefore it's a good idea to avoid it for several hours before sleep. So, try to keep your coffee, tea or caffeinated sodas for the morning time so it has time to leave your system.
4. If you suffer from back pain, consider a supportive mattress
It's bad enough suffering from a sore back during the day, but at night it can really mess with your sleep quality. If your back pain is keeping you up at night, you should buy a doctor recommended mattress. Choosing the best mattress for your back – and your back pain - it is worth considering the medium firm mattresses. This type of mattresses allow you to adopt a position that aligns your spine and takes the pressure off your sore joints. This can really help to ease aches and pains and help you get a better night's sleep.
5. Check out mattress toppers
If your mattress is quite new, or you simply don't have the budget to splash out on a new one right now, you could consider purchasing a mattress topper. Mattress toppers can help to soften a mattress that is too hard, or make a too-soft mattress firmer. Also, you can even buy memory foam mattress toppers to experience some of the benefits of a memory foam topper without the price tag. Therefore, mattress toppers are a great, budget-friendly option to improve your sleep quality.
6. Take a long, hard look at your pillow
Is you pillow looking flat, lumpy, or past its best? If the answer's yes, then it's probably time to replace it. A supportive pillow supports your neck, helping to align your spine in a more natural way. Therefore, you will feel more comfortable in you bed and wake up feeling less achey in the morning. While you're at it, ditch that big pile of fluffy pillows. Just one, high-quality pillow is the best way to support your neck at night.
7. Cool down
If you sleep hot, it won't come as a surprise that overheating at night can wreak havoc with your nightly sleep. Simply opening a window, or using fans or an air-conditioning unit can help you to keep cool and comfortable at night. However, also take a close look at your bedding. Breathable cotton bed linen is far more cooling than synthetic options. Also, check that your mattress and pillows are breathable and can dissipate heat. Check out Matter Mattress for expert reviews of the most breathable pillows and mattresses.
8. Quit sleeping on your stomach
We're sorry to break it to you, but sleeping on your stomach is the worst possible position when it comes to getting a good night's sleep. This position restricts your breathing, circulation to your major organs, and forces your spine into an unnatural position. All in all, it's the perfect recipe for really poor-quality sleep.
Try changing your sleeping position to your side or, even better, your back. If you really can't stop sleeping on your stomach, try placing a pillow under your hips instead of under your head. This will go some way to helping you into a more healthy position.
9. Keep your sleep habits regular
Your body functions best when it gets into a good sleep routine. Wide variations in the times you get up and go to bed can wreak havoc with your body clock. Therefore, this can lead to sleeplessness and disrupted sleep during the night. We know we sound like your mother, but having a regular bedtime really is a simple (and free!) way to a better quality of sleep.
The final word
Hopefully, with these expert-approved tips and tricks you'll be well on your way to a better night's sleep in no time. After all, a good night's sleep is vital for all-round health and well-being.
Therefore, it's well worth spending a little time and effort on improving your sleeping environment and routine.