An increasing number of adults worldwide struggle with a lack of sleep some studies place the figure as high as 51%. As more people struggle to manage their stress, get away from their phones, and separate their work and home lives, having trouble sleeping is a serious problem that we all have to contend with at some point in our lives.
Studying and implementing various different strategies to combat your lack of sleep is just a matter of practice, planning, and patience. Better sleep leads to a more balanced sense of self and includes benefits such as sharper focus, better moods, stronger heart health, and higher performance on tasks that require productive effort.
From finding the best mattress and bed sheets for your comfort, to improving your wellbeing through other means, here are our top tips for tackling your trouble sleeping:
Tip #1: Finding The Best Mattress For The Job
Getting better sleep starts with the best mattress for the job. Finding the best mattress for your unique sleeping position can seem like an overwhelming task, but once you know what you’re looking for, things become simple and quick.
Memory foam mattresses are often ranked amongst the best you can get for both comfort and support. The best memory foam mattresses will likely have been engineered with exactly this in mind.
The reason these mattresses are so versatile is that their contouring capabilities allow them to mold to your body, meaning you still feel supported, even as you change sleep positions, through the night.
Tip #2: Using Coffee To Help Your Napping
This might sound a little counter-intuitive to the facts we’re usually given about sleeping well, but having a cup of coffee before your nap can really boost its efficacy.
This is mainly because when you drink your latte, its effects don’t kick in till about thirty to forty minutes after you’ve ingested it. So if you choose to drink a coffee and take a short nap after, you’re going to feel the benefits of both your shut-eye, as well as the caffeine, giving you an extra boost of energy.
One thing to remember about napping is that it isn’t equally effective for everyone. If you’re already struggling with trouble sleeping, for instance, you might want to stay away, as introducing a midday nap can actually work to further disrupt your sleep routine.
Tip #3: Understanding How A Nightly Routine Can Help
Making use of a nightly routine can be a great way to prime your body for sleep. There is a wide variety of practices that can help contribute to this. They can be small, easily integrable practices such as having a warm shower right before getting into bed, or drinking herbal tea to help calm your mind.
They can also include bigger, slightly more ambitious tasks, such as keeping away from your phone a few hours before you go to bed, or practicing a nightly yoga routine when you do. The science behind why these practices are as effective as they are lies in the simple fact they lend well to getting into a calmer, quieter state of mind.
While the blue light present in your phone can be deeply detrimental to your circadian rhythm, they’re also more likely to cause stress because of constant notifications and other distractions.
Tip #4: Sleep Accessories To Optimize Your Bedroom
Sleep accessories such as bed comforters or weighted blankets can really make a powerful difference in how cozy and safe your space feels. When trying to decide between a bed comforter or a weighted blanket, there are several factors you might want to take into consideration.
If you experience restlessness as you try to get to sleep, you’re likely to benefit from the calming element of a weighted blanket. Weighted blankets are a great tool if you’re looking to access deep, uninterrupted sleep through the night.
They work by using something called gentle pressure stimulation to distribute weight evenly across the body, mimicking the feeling of being swaddled or embraced, providing a feeling of comfort and security to the user. You can also look into buying silky bamboo sheets that are ultra soft and highly breathable, giving you ultimate comfort all night long.
Tip #5: Using A Sleep Tracker For Better Sleep
Finally, if you’re struggling with figuring out what the source of your trouble sleeping truly is, then using a sleep tracker can come to real use as you try and work this out. Sleep trackers are handy because they provide detailed reports and insights that can help you work out a pattern in your sleep habits.
For instance, if there’s a correlation between your trouble sleeping and the amount of caffeine you’ve consumed that day, this is something you might want to consider cutting out of your diet. A sleep tracker can, therefore, be a really useful way to spot correlations between various habits and your sleep cycle.
If you struggle with trouble sleeping on a regular basis, try and integrate a few of these tips into your routine to see what kind of impact they might have on your sleep cycle. It can be difficult to deal with trouble sleeping on a regular basis, but with a little practice and patience, your efforts to cultivate healthy sleep hygiene habits can be made possible. Whether it’s through finding the best mattress you can, or simply picking up yoga the way you’ve meant to, you might just surprise yourself with the results.
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