Consistently experiencing unsatisfying sleep is incredibly irritating. Sometimes it can seem like no matter what time you go to bed, no matter when you have your last caffeinated drink, and no matter when you get up, you are always tired. This is a combination of many factors, and many of those factors might not even seem that relevant to the quality of your sleep.
Do you regularly use a laptop in your bedroom or even on your bed? That is a factor that can contribute to poor sleep. For more ways to boost your sleep satisfaction, read on through our handy guide to better sleep.
Your mattress isn’t just the slab of springs and fabric that lets you drift off peacefully to sleep every night, it also helps keep your posture and spine in check too. A memory foam mattress, when a high quality one is purchased, far outdoes it’s spring counterparts in comfort, longevity, and health benefits for back and posture.
This is because they are made of a solid, yet malleable foam that conforms to the user’s shape. This allows the whole body to rest while you sleep, instead of needing to engage your back muscles to keep your spine in shape while you rest.
Many people don’t realize the impact that the psychology of context has on the way your brain functions. The context of an office, for instance, is to work hard at our jobs, so our brains wire themselves to be more focussed and productive in the office than it would otherwise be at home. This is the core principle upon which the problem of technology in the bedroom sits.
If you regularly do work in your bedroom or on your bed, with a laptop, tablet or even a phone, then your brain learns that that room is a room in which you have to be alert and focussed and productive, effectively ruining your sleep patterns. While you lie on your bed trying to sleep, your brain is wide awake trying to get you to be productive, and you end up more tired than ever.
Exercise is a great way to burn off copious amounts of excess energies, all of which can contribute to your lack of sleep at night. Your body is like a battery, and the amount of energy you have directly correlates with the kinds of exercise you do during the day. Missing out on using all of that energy means you will have pent-up energy in your muscles when you fall asleep, and this can lead to restlessness and poor sleep. Try taking on some exercise two or three times a week after work to get yourself into a rhythm for good health AND good sleep.
Water consumption might seem irrelevant to your sleep cycle, but it is incredibly important in all facets of your mental and physical health. Many people don’t like drinking water, as it doesn’t have a flavour, but this is a bad mindset to get into. Water is nourishing and healthy for every single one of your organs. It gives your brain the fluid it desperately needs to function properly, and without water you can struggle to have restful, deep sleep regularly and naturally.
Your room is where you spend your sleeping hours, and the amount of light pollution in your bedroom can seriously damage the quality and quantity of sleep you get each night. If you have a streetlight right outside your window that shines light down into your eyes every night you are bound to sleep less deeply, which in turn affects your REM sleep quality.
Buying blackout curtains can really help you to sleep deeply and properly all night long, so consider them a worthy investment for your mental health.
Your circadian rhythm is one of the many evolutionary functions that help you to sleep and wake at regular intervals. When you feel tired at particular points during the day and night, your circadian rhythm is to thank for that. Try to aim to sleep when you start feeling sleepy, and not only will you feel yourself drop off to sleep easier, but you’ll find it easier to wake up as well.
Finally, the arrangement of your furniture can have a big impact on your sleep, as you could have your room in a way that makes you feel unsafe or vulnerable. Try keeping a clear path to your door in case of fires or other emergencies that would require a speedy evacuation, and try to set your bed up so that it has a clear line of sight to the door, in case anyone comes into your room without an invitation.
With these methods of bettering your sleep, you can be sure that your nights will be long stretches of dreamlike wonder once again.