It’s not always easy to get a good night’s rest. Stress-filled thoughts may keep you awake. In other cases, you might not understand why you don’t feel tired.The good news is that there are many strategies you can use to help you to Rest better during the night. Read on to learn a few of them.
Choose a Quality Mattress to Rest better during the night
You may not realize how much your mattress affects your slumber. If you don’t have a comfortable one, it can struggle to fall asleep, and you may wake many times during the night.*
The ideal mattress will support your back and help to keep your spine aligned. It should also have the flexibility necessary to conform to your body type.* You should try several different products to find the one that’s right for you.
It’s a good idea to educate yourself on multiple types of mattresses, so you’re better prepared to go shopping. Innerspring, air, and memory foam, are just a few of the available materials.*
Research as much as possible beforehand. For example, what are the benefits of innerspring or air types? How can you know which is the the best mattress for side sleepers?
Embrace Healthy Daytime Habits to Rest better during the night
Your choices during the day can have a significant impact on how well you sleep at night. Making wise decisions can enable you to get more rest.
For example, try building the following habits:
- Exercise – Doing half an hour of physical activity each day can help you rest better.
- Avoid naps – If you must sleep during the day, keep it to 30 minutes max.
- Be careful with caffeine – Its effects can last up to 7 hours, so drinking coffee in the afternoon or evening may cause problems at bedtime.
Protect Your Sleep Environment
Most people prefer to rest in a place that’s quiet, cool, and dark. If noise is keeping you awake, earplugs may help.*
Keep your bedroom at a comfortable temperature.* Adding or removing blankets or layers of clothing is another strategy, especially if you’re sleeping somewhere with no climate control.
When the room is too bright for you to sleep, you can try an eye mask. Blackout curtains also help keep things dark enough. Remember to turn off electronic devices before sleeping, as they can bother you with the blue light they emit.*
Build a Bedtime Routine
Try to keep a regular schedule each evening. Commit to a few relaxing activities before bed. In this way, you help your body understand it’s almost time to go to sleep.*
Plan to start your routine 30 to 60 minutes before your bedtime. Choose activities based on what helps you wind down. Here are some possibilities:
- Take a bath or shower. The warm water can relax you, and you may feel sleepy as your temperature drops afterward.
- Do some stretching to help relieve muscle tension.
- Listen to relaxing music while focusing on your breathing.
- Spend time praying or meditating to help calm your body and mind.
- Read a book, but stick to the paper form to avoid blue light from electronic devices.*
Deal with Stress Before Going to Bed
Many people who have insomnia report that racing thoughts keep them awake. However, there are a few habits you can create to help avoid this problem.*
Writing down your concerns before going to bed can get them out of your head. If you’re worried about all you have to do, make a list and prioritize it to plan the next day or even the whole week.*
To Rest better during the night Use Natural Sleep Aids
Some people still have difficulty falling asleep even when they follow the tips laid out above. If that’s the case for you, specific natural products may help. A few of the most widely recommended are:
- Valerian root
Women who are pregnant or breastfeeding should talk with a doctor before trying any of these supplements. If you take medication for a chronic health condition, it’s best to check with your physician, too, as drug interactions can occur.*
There are several steps you can take to sleep better at night. The first is to be sure you have a high-quality mattress. It’s also essential to make wise choices during the day.
Control your sleep environment, maintain a consistent evening routine, and deal with stress before bedtime. If you need a little additional help, you can try natural supplements. Doing all of this can enable you to get the best rest possible.