Sometimes, no matter how hard you try, you just can’t get to sleep. The usual culprits are restless children, a cold, or maybe even too much coffee. But when it’s none of those things causing your lack of sleep it can be frustrating, especially when you know you have an early start. There are ways to stop you from looking tired, but that’s not going to help with feeling tired. Below are four key things you should bear in mind if you want to achieve a restful night.
Time You give your child a bedtime, so why not have one for yourself? Even if you’re not feeling tired, it’s important to get into bed at a decent time to help yourself unwind. Aim to be in bed between ten and eleven at night. It also helps to turn off the television and put down your phone about an hour before you get into bed. The glare of the screen can disrupt your body’s production of melatonin which helps regulate your sleep pattern.
Temperature How many times have you found yourself too hot or cold to sleep? Setting the right temperature is crucial to getting a restful night’s sleep. If in doubt, it’s always better to err on the side too cold rather than too warm. It’s easy enough to add an extra blanket or hot water bottle; it’s harder to cool the room down if it’s a couple of degrees too warm. Aim to get your room to be around 65 degrees Fahrenheit (18.5 degrees Celsius), and you should have a perfect night of rest, unencumbered by being uncomfortably warm or too cold.
Comfort This may sound obvious, but you need to make sure that you are comfortable in order to get a good night’s sleep. It is usually recommended that you change your mattress every eight years, however, if you have previously bought particularly cheap ones, it may have gone bad before that. You spend a third of your life in bed, so it makes sense to ensure that you have invested in a good quality mattress that will aid you in getting a restful night, not hinder you. Try out as many different models as you can in-store with your partner. If you both prefer different firmness rating, you can even get mattresses that offer a split firmness, allowing you both to get just the right level of support to help you drift off.
Noise Being able to block off the outside world is crucial to allowing your brain to unwind and shut down. Ensure that your windows are fully insulated and don’t allow an excess of external noise. Triple glazed windows can have a fantastic impact on reducing noise from outside. You could also consider adding soundproofing on the walls or around the doors. Having soft furnishings that absorb noise can be helpful too. If, however, you are in the unfortunate position of the noise coming from inside the room, instead of outside you may need to take more drastic steps. A non-invasive fotona laser can help to minimise the level of snoring you or your partner suffers from, meaning more uninterrupted sleep.
Follow these steps and before you know it you’ll be sleeping soundly through the night without a care in the world.