How To Sleep Better – 3 Effective Strategies For A Great Night’s Sleep
Having a good night’s sleep is crucially important for making the most out of every day. A recent CDC study concluded that approximately one third of Americans do not get enough sleep on a regular basis. If you ask around for anecdotal evidence, then you’d probably find that most of your colleagues or classmates are all crying out for more sleep as well.
If you don’t get enough shut-eye (or if your sleep isn’t of sufficiently good quality) then your body’s performance can really suffer – a lack of sleep is associated with numerous health problems, such as diabetes, obesity, and heart disease.
The obvious solution is to learn how to sleep better
There are a number of effective steps you can take to ensure that you not only get to sleep faster (and stay asleep for longer) but that the quality of the sleep you do have is also improved.
Here are some of the most effective things you can do to make sure your sleep quality gets better … so get ready to fall asleep faster, and wake up refreshed and energized.
The first step to learning to sleep better is finding out how to eliminate distractions in your bedroom. This is a particularly modern problem – we live in a world where we are expected to always be connected, and there is always entertainment and distractions available on tap.
Common distractions that reduce sleep quantity and quality include:
- Using electronic devices in bed, such as smartphones or laptops.
- Noise (traffic, other people in your house etc).
- Partner disturbance that keeps you up at night.
- Not being able to “disconnect” from your work or school, causing racing thoughts.
The exact nature of the disturbance(s) that are getting in the way of a good night’s sleep will vary from person to person. So take the time to have a think about what is getting in the way of you from getting the shut-eye you need!
Eliminating distractions that are preventing you from sleeping efficiently is one of the best ways to create a better sleep environment. This, in turn, will result in you waking up more restful and energized, and ready to tackle whatever the day brings. Take the time now to think of what puts you off sleeping – and then take action to remedy the situation.
Reducing Blue Light Interference
Another effective sleep-enhancement strategy is to reduce blue light interference. Scientists are now fairly certain that blue wavelength light – especially when you are exposed to it prior to going to bed – can actually stimulate your body to produce the hormones that keep it awake. As you would expect, this is not good news if you’re looking to sleep better!
One of the best strategies to employ if you are looking to improve your sleep is to take immediate steps to reduce blue light interference. The easiest way to do this is to try and eliminate before bed the use of electronic devices that produce blue light. For example, you could commit to not using your smartphone, tablet, or computer after dinner time. However, in the ever-connected world in which we live, this is unlikely to be a suitable solution. Going cold turkey on night-time technology is almost always too much to ask, and is much easier said than done. So what gives if you want to reduce your blue light exposure, but also can’t afford to give up the use of your devices?
Thankfully, there are a couple of excellent solutions that you can try, which will allow you to continue to use your electronic devices but also reduce your exposure to that pesky blue light.
The first is to install a program like F.lux on your computer. This is a popular free software program that automatically adjusts the color output of your computer’s screen, in order to reduce blue light exposure as afternoon gives way to evening, and evening gives way to night. Basically, what F.lux tries to do is reduce the amount of blue light being produced by your display as the day progresses (shifting instead to warmer colors). The result is less blue light exposure, and hopefully improved sleep quality. The other benefit of F.lux is that it also seems to help reduce eye strain.
If your primary source of blue light exposure is a smartphone or tablet, then there are other fantastic options. Look at Twilight for Android, and Night Shift for iOS. No matter what platform you use, there is an option that will help you reduce the amount of blue light your eyes absorb.
Another option is to look into picking up a pair of orange-tinted, blue light blocking glasses. A basic pair can be had online for a low price, and although they are not the most stylish development in eyewear, they can definitely help improve your sleep quality.
Sleeping Better Starts With a Good Mattress
Have you ever heard the story about the princess and the pea? If so, then you’ll know just how important having the right mattress is. One of the best ways to sleep better is by investing in a quality mattress that suits your body and style of sleeping. In fact, getting your mattress right can be one of the most crucial investments you make when it comes to sleeping better.
A bad mattress that is ill-suited to your needs is going to make sleep worse. If you’re not comfortable at night, and you are using a mattress that doesn’t cater to your body’s unique way of sleeping, then you are really missing out on the opportunity to achieve optimal sleep.
When shopping for a new mattress, you should make comfort your goal. The more comfortable you are, the easier it will be for you to fall and stay asleep. Advances in mattress technology have made it easier and more affordable than ever to find a mattress that contours perfectly to your body, as well as reducing distractions like partner disturbance and incorrect temperature.
If you are serious about starting to sleep better, then start by getting yourself a new mattress. You’ll notice dramatic improvements in the quality of your sleep, leading to noticeable benefits in all aspects of your life.