Studies have shown that nearly 30 percent of Americans struggle to fall asleep almost every night. Additionally, right around 70 percent of people have a hard time drifting off to sleep at least once during any given week.
Is sleep something that seems to elude you more often than not? If so, there are steps you can take to start getting the best sleep ever night in and night out.
When you get more than enough sleep at night, you’ll wake up each and every morning feeling better. You’ll also find that you won’t be falling asleep at work in the middle of the afternoon every day.
Here are 10 steps that will help you get the best sleep ever.
1. Invest in a Good Mattress
The average mattress will usually last somewhere between 8 and 10 years. If you push it beyond that, you’ll often find that your mattress isn’t anywhere near as comfortable as it used to be.
If it’s been a long time since you’ve replaced your mattress, that could be the No. 1 cause of your sleep troubles. By buying the best foam mattress, you can instantly improve your sleep schedule and start getting the best sleep ever every night.
2. Use the Right Pillow
In addition to making sure you have the right mattress in place, you should also look for the right pillow based on your specific sleep style.
If you sleep on your back at night, a puffy pillow that will provide ample support for your head and neck is probably best. However, if you sleep on your side, a pillow that’s on the thicker side will work better for you. And if you sleep on your stomach, a thin pillow or even no pillow at all could be the correct choice.
Picking out the right pillow for your sleep style will work wonders when it comes to trying to fall asleep at night.
3. Make Your Bedroom More Peaceful
When you walk into your bedroom at night, how does it make you feel?
If the walls are painted a bright color and you have too much stuff cluttering up the space, your bedroom is not going to serve as much of a sanctuary for sleeping. It’s going to look and feel way too busy for your own good.
Paint the walls a nice neutral color that will put your mind at ease from the moment you walk into your bedroom and try not to jampack your room with too many things that will distract you from sleeping.
By making your bedroom a more peaceful place to be, you’ll put yourself into the right frame of mind when you walk into it to go to sleep.
4. Set a Bedtime for Yourself
Most people are under the impression that bedtimes are only for kids. But the truth is that everyone can benefit from having a bedtime.
If you’re constantly trying to fall asleep at different times of the night, you’re likely confusing your body as far as when you want it to start winding down for the day. You’ll be a lot better off when you pick a set time to try and fall asleep every night.
You might have a hard time getting to sleep at that time at first. But gradually, your body will get used to you trying to fall asleep at that time, and it’ll start preparing itself for sleep ahead of time.
5. Unwind Before Bed
Speaking of preparing your body for sleep, you should try to get into the habit of unwinding every night before bed. There are many different ways that you can do this in the 30 to 60 minutes leading up to bed.
- Read a book
- Take a bath
- Listen to calming music
These things will help to slow your mind down and get your body ready for sleep. It’s much better to take part in these activities than to play around on your phone (more on that later!), watch TV, or even talk to your spouse since those things can send your brain into a tizzy and make you restless later on.
6. Learn to Manage Stress
Stress is something that keeps millions and millions of Americans up at night.
According to recent studies, about 63 percent of people are stressed out over the future of the nation, while about 62 percent of people are stressed out over money. Just over 60 percent of people are stressed out about work, and just over 50 percent of people are stressed out about crime and violence.
All this stress can make it impossible to fall asleep, which is why destressing is so important. You can destress by working out during the day, meditating at night, and trying to put the different stresses in your life into the proper perspective.
Managing stress isn’t easy! But if you’re able to do it, it could change the way you sleep at night forever.
7. Avoid Smoking and Drinking at Night
In theory, smoking a cigarette or having a drink right before bed might seem like the right move to make. Smoking and drinking can both make you feel less stressed out, which is, as we just explained, important when it comes to getting the best sleep ever.
But in reality, smoking right before bed can actually stimulate both your brain and your body and affect your sleep all night long. Similarly, drinking right before bed can prohibit you from obtaining REM sleep, which is what you need to wake up feeling rested.
Abstain from smoking and drinking at night if you want to improve your sleep dramatically.
8. Wear a Sleep Mask
Does the slightest sliver of light make it tough for you to fall asleep? A sleep mask might be exactly what you need.
Sleep masks prevent light from working its way into your eyes. Simply putting on a sleep mask can also let your mind and body know it’s time for bed.
9. Use White Noise to Your Advantage
There are some people who need absolute silence in their bedrooms to fall asleep. But there are others who can’t sleep with some sounds in their rooms.
If you fall into the second category, a white noise machine might be the perfect addition to your bedroom. It’ll deliver the white noise you need to fall asleep and stay asleep.
10. Leave Your Phone in Another Room
More than 70 percent of people admit to bringing their phones into their bedrooms at night and sleeping next to them. The majority of them leave their phones on their nightstands while they sleep.
This might sound like a good idea to those who use their smartphones as alarm clocks. But there have been numerous studies that have illustrated that the blue light given off by smartphones can have a negative impact on a person’s sleep.
By simply leaving your smartphone in another room at night, you can start to get the best sleep ever on a regular basis.
Get the Best Sleep Ever Tonight
Falling asleep and staying asleep is incredibly difficult to do for many Americans. It’s part of the reason why the Centers for Disease Control and Prevention reports that about one-third of people don’t get enough sleep.
If you’re not sleeping well at night, use the tips listed here to get the best sleep ever tonight. By making just a few small changes, you can transform your sleep patterns and improve your overall well-being.
Read our blog to learn about how certain health conditions like sleep apnea can also affect your sleep and even put your life at risk.