Sleeping well can make an immense difference to your life, leaving you happier and healthier. Unfortunately, for many Australians, a good night’s sleep is a lot more complicated than closing your eyes and drifting off. Though it can sometimes feel like sleeping pills are the only option left to those of us who struggle with sleep, there are a number of natural solutions that you should try before making that trip to the chemist or doctor.
The Right Mattress Makes a World of Difference
If your sleeping problems arise due to discomfort, partner movements or lack of support, trading in your mattress could be the first step to more peaceful nights. When looking to upgrade their mattress Brisbane residents often choose latex because the material is known for responding to any movements you make to provide ultimate comfort and support. The ideal mattress is also one that won’t react to your partner changing position, meaning they can toss and turn as much as they like without it affecting you at all. Upgrading your mattress can be the quickest and often most effective way to improve your sleep.
A Stable Routine and Allowing a Natural Shut Down
For people who have difficulty falling asleep, training yourself into a routine is an important step in improving your sleeping patterns. Try going to bed at the same time every night, without exception. Although, at first, this might not seem to make any difference (e.g. you may find yourself lying awake for some time), your body will gradually become familiar with recognising that time as the signal to sleep and dozing off will become more natural. It also helps to maintain a consistent waking up time, even if that means shorter sleeps than you would like in the beginning.
Many people complain that they are unable to ‘shut down’ at the end of the day. A good way to reduce this problem is to ensure that your day includes enough physical and mental exertion to make sure you really need the sleep at night. For example, people with office jobs can try to do an hour of exercise each day to exhaust their body, while people with jobs that don’t require too much mental activity can play brain training games to make sure their mind will be too exhausted to keep them awake at night with useless thoughts.
Another crucial aspect of allowing your body and mind to naturally shut down for sleep is watching what you eat and drink before going to bed. It’s a good idea, from about 5.00pm onwards, to avoid sugary and caffeinated drinks like soda and coffee. The same rule should be applied to foods as well – a small dessert is fine, but too much sugar will make it more difficult to fall asleep.
Disconnect, Then Power Off
Smartphones, tablets and being online 24/7 are all part of our digital culture. And while these things are great and very useful at times, they can also be detrimental to sleep. Too many of us make the mistake of letting our connectivity invade our sleeping time, whether it be via work or social media. By posting updates and doing other things on our devices while in bed, we tell our brains that our bed is a place for doing things, rather than relaxing and resting. Try implementing a ‘no devices in bed’ policy to help you prevent your work and social media from interfering with your Z’s.
Everybody wants to sleep well, because when we get a good sleep, we feel better the next day. If you want to improve your sleep without relying on medication, try some of the above natural strategies and see if you can get to sleep sooner and sleep more comfortably.