Do you have trouble getting a good night’s sleep? If so, you definitely aren’t alone. It’s estimated that anywhere between 50 million to 70 million Americans suffer from sleep/wake disorders. Although many of these conditions are due to biological or medical conditions, a good number of insomnia sufferers may find that environmental conditions affect their sleep quality more than anything else. This is actually great news; it means that if you’re having trouble sleeping, a few small changes can help.
Here are a few ways you can adjust your environment and bedtime routine to get better sleep at night:
- If you find that your brain is just too “wired” at night, it might be because of your electronics! It’s not harmful to sleep with your phone next to your bed (or even on your bed), but you’ll want to avoid using mobile devices, such as your phone or tablet, before turning the lights off. These devices emit a type of light, blue light, that inhibits the production of melatonin in the body and makes it harder to fall asleep.
- Other reasons why your brain might be unable to calm down may be related to stress. Many people find that it helps to take a warm bath or shower before bed so that the body relaxes; others prefer to do meditations or read a book.
- If your body is too awake physically, it could be that you aren’t getting enough exercise during the day. Getting just 30 minutes of low-impact exercise every day may help you use up some of your excess energy. Reducing the amount of caffeine, you consume, especially at night, will also help you feel a little less “jumpy.”
- Noises and lights can play a big role in whether you can fall asleep easily and stay asleep. White noise machines can be a big help if you find that noises at night keep you awake. Dimming the lights before bed can help get your body ready for sleep, and using thick curtains to keep out streetlights might help you sleep better through the night.
- An old mattress or pillow can also be a reason why your sleep quality is suffering. Mattresses typically last around 10 years, but if your current mattress isn’t feeling very comfortable anymore, don’t hesitate to replace it. The average person spends about 3,000 hours per year lying on their mattress, so you definitely want to make sure that it’s a good quality one! Many people benefit from adjustable bed systems that use adjustable mattresses, because these beds provide more support to sore, tired muscles.
Your sleep isn’t something that can be put on the backburner; if you aren’t sleeping well at night, you owe it to yourself to make any necessary adjustments.
Craftmatic® Adjustable Beds equipped with optional heat and massage, may provide temporary relief of low back pain, minor aches and pains due to muscular fatigue or overexertion, edema or swelling of the legs, poor local blood circulation of the legs, symptoms of hiatus hernia, symptoms of gastric reflux, nighttime heartburn. The optional heating accessory provides temporary relief from mild arthritis and joint pain, as well as muscle pain associated with stress and tension. Sleeping in an upright position may reduce or ease light and occasional snoring.