8 Ways to Improve Your Sleep in 2022
Sleep can often feel like a finite resource that all too many adults struggle to get enough of. If you fall into the category of people who struggle with their slumbers, you may experience daytime fatigue, fogginess, mood swings and other unpleasant physical symptoms. While you may be accustomed to poor sleep, you don’t need to continue to endure that. Here are eight game-changing strategies to make this the year you achieve more restful slumbers.
Replace Your Mattress
Many adults make the mistake of sleeping on an overused mattress. The reality is that the lifespan of a mattress is limited, and an overworn mattress can leave you struggling to achieve a restorative night’s sleep. This is the year to do your research and replace your mattress with an option best suited for your particular sleep needs.
Change Your Sheets
Another aspect of your bed that may be inhibiting your rest is your sheets. While it may seem like all sheets are made the same, you may have the wrong sheets for your needs. If you run hot in the evening, the last thing you’ll want is a set of flannel sheets and conversely, if you have a chilly winter, a set of cooling bamboo sheets may be a poor fit. If you want to sleep well, consider upgrading your bedding to a better fit.
Lower the Temperature
The body responds to temperature changes and this can greatly impact your sleep quality. The temperature naturally falls at the end of the day. This coolness signals to the body that it is time to rest. If you want your body’s natural cycles to kick in before bed, consider lowering the temperature as part of your bedtime routine. Temperatures that range from the low to mid-sixties are the ideal temperature for most adults’ sleep.
Darken Your Bedroom
If your troubles stem from light pollution, it may be time to hang a set of blackout curtains or shades. Ambient light and morning light can stream into your bedroom, disrupting your restful slumbers. If you find that you are consistently awoken by light, consider darkening your bedroom.
Add White Noise
Another environmental element that may be interfering with your sleep is sound. Whether you live in a noisy neighborhood or are easily woken up by sounds, white noise can make a huge difference in your sleep quality. Having ambient sound can help you drown out any detectable disturbances.
Give Yourself Enough Time
While many changeable factors that influence your quality of sleep are environmental, some of this may be behavior-related. If you have an inadequate quantity of sleep, you will be unlikely to feel rested and recharged. Make sure that you aim for seven to nine hours of sleep per night. More or less than that can have health consequences and lead to an unpleasant feeling of fatigue throughout your day.
Introduce Daytime Exercise
While it may sound counterintuitive, but increased activity levels can help promote better sleep. By tiring out your body, increasing your heart rate and getting your blood flowing during the day, you set yourself up for sleep success. Not to mention that this also helps regulate your body’s natural cycles. Don’t miss out on the opportunity to enjoy the wonderful benefits of physical activity for your sleep and your overall health.
Time Your Consumption
One of the reasons why you may be getting poor sleep is due to disturbances that may stem from your eating and drinking habits. Whether you are eating dinner late and this is keeping your body up or you drink too many liquids before bed and have to get up to use the bathroom, several factors could deter your rest. If you want to get a better night’s sleep make sure that you time your eating and drinking according to your sleep schedule.
Getting enough sleep and high-quality rest is a problem for many adults. Although it may feel like this is an insurmountable problem, there are several actionable steps that you can take. Don’t spend another night suffering and instead, try some of these awesome strategies.
