There are easy ways to get better sleep. Take a look at your bedroom and see if there are any adjustments you can take that will help you feel well rested.

Invest In Your Bed

If you’re waking up stiff, sore or tired, your mattress may be to blame. Take the time to evaluate whether or not it is time to replace it. How long have you had it? The National Sleep Foundation recommends replacing your mattress every 8 years. Each mattress is different, but if yours is sagging it may be time for a change. The National Sleep Foundation also recommends replacing pillows every two years in order to properly support your head and neck while you sleep.

Test Out White Noise and Ambient Sounds

While it’s a bad idea to leave your television on or your phone volume up at night, a little bit of the right noise could help you sleep. Everyone is different. You may want to test out different kinds of white noise or ambient sounds that can block out the random noises outside (like a car door being slammed) while still providing a little more comfort than complete silence.

Leave the Phone Off the Nightstand

According to Healthline, many studies suggest that blue light in the evening disrupts your brain’s natural sleep-wake cycles, which are crucial for optimal health.  Without a proper circadian rhythm, your body doesn’t know whether it wants to sleep or be awake. A phone can also be a reminder of stress. If you’re checking work emails in bed you may stay up longer worrying.


Turn Off the Lights

It may be obvious to some, but leaving your bedside lamp, TV, or computer on at night could keep you from reaching a deeper sleep. Blackout curtains could also benefit you, not just in blocking out light, but by keeping your room warmer in the winter and cooler in the summer.

Pick a Bedtime and Stick to It

Having a routine that you do before bed will also help signal the rest of your body that it’s time to sleep. Things like washing your face, brushing, and flossing at your chosen time each night are a good way to “wind down”. And try to save your bedroom for bedtime. Hanging out in bed while on your laptop may be cozy, but it also weakens your mind’s association between your bed and bedtime. If you limit your time in bed to when you actually want to sleep, it may help you settle in more easily.

And if you’ve made these adjustments and still feel tired or groggy during the day, consider trying a Home Sleep Test. SleepMaster Solutions™ provides a simple test that can help you identify your sleep problems and treat them. Better sleep leads to better health, so it’s always a good time to take care of yourself.

Sources:

https://www.healthline.com/nutrition/block-blue-light-to-sleep-better

https://www.sleepfoundation.org/bedroom-environment/touch/when-buy-new-mattresses-and-pillows