Do you get a solid eight hours of sleep each night? Unfortunately, most people don’t get the rest they need. Missing a few nights of rest on occasion may not cause much of a problem, but if it’s happening on a regular basis it can impact your mental and physical well-being. Not getting the recommended hours of sleep can lead cause a loss of energy, decreased productivity, emotional imbalance, weight fluctuations, and more. If this is happening to you, you can do something about it. By making basic changes to your personal life you will see significant changes in your ability to sleep.
What Can You Do to Get Some Shut-Eye?
If you’re constantly waking up or simply can’t seem to fall asleep, you’ll need to make a lot of changes to some of your habits as well as your sleeping environment. Sometimes, the unhealthy choices a person makes can result in repeated nights of tossing and turning. When these decisions are made on a frequent basis, it affects your immune system, emotional health, weight, and immune system.
You can change this, however. By incorporating the following tips into your life, you can finally get a good night sleep and reap the benefits.
Bedroom Decor Changes
In order to feel relaxed, you need to be in a calming environment. The first change you should start with is your bedroom. As you look around, does it provide what you need to fall asleep? There are some affordable changes you can make to turn your bedroom into an oasis fit for slumber.
- Get a new mattress. What you’re sleeping on can have a major impact on your ability to sleep. If you’ve had your mattress for more than ten years, it’s too firm or soft, has springs popping out, or is damaged in any way, you should invest in a new one. You can look at a variety of mattresses advertised to improve sleep through online vendors like Bedding Mart.
- Get better pillows. Another reason you could be finding yourself tossing and turning is your pillows. When you lay down, the pillow is supposed to provide support for your neck and back. If they have lost cushioning are don’t provide support in the right areas, it could lead to body aches. Trying to get rest with a sore back or neck can be challenging.
- Get darkening curtains. A bright bedroom can make it difficult to get rest. The brain releases a hormone known as melatonin which helps to determine when you’re sleep and awake. When there is less light, the brain secretes less allowing your body to feel tired. To help the body’s natural process try to reduce the amount of light you’re exposed to when you’re ready to sleep. One way to do this is to invest in darkening curtains, shades, or blinds. This can help to make the room darker to allow you to sleep longer.
- Get the right houseplants. Believe it or not, there are houseplants that are known to help improve the bedroom environment to make it ideal for a good night’s sleep. There are plants that help to purify the air like ficus, peace lily, and Englishy ivy. They are also very attractive plants so they should improve the look and feel of your bedroom.
Making healthier choices throughout the day can help you to get more rest at night. Now that you’ve created a better space for resting, its time to make a few quick changes to your personal life.
- Set a bedtime every night to get your body into a sleep-wake pattern.
- Wind down every night before bed.
- Try not to take naps during the day. If you start to feel sleepy, get up and do something productive.
- Exercise more. It helps to improve symptoms of insomnia and sleep apnea.
- Steer clear of caffeine and large meals before bed.
- Don’t watch overly stimulating television
If you’re going to continue to be the amazing person that you are, you need your rest. When you don’t get at least eight hours of sleep every night, it starts to show in your emotional and physical health. If you’re having a hard time getting some shut-eye, make the changes to your bedroom and start making better personal decisions to help. If you’re still having trouble, schedule an appointment with your doctor for further advice.