If you struggle to get a good night’s rest, you aren’t alone. Many people around the world suffer from some type of sleep disorder. Unfortunately, lack of sleep can lead to serious repercussions. It’s linked to an increased risk for other illnesses and can contribute to drowsy driving, which may result in potentially fatal accidents. If you are having trouble falling asleep but don’t want to rely on prescription medications to drift off at night, check out South Wales Life’s guidelines below for help.

Check the quality of your mattress.

You spend hours on your mattress every night. Make sure it’s offering the support you need to avoid spine problems and keep comfy. Signs it’s due for an upgrade include obvious sagging and lumpiness. Before you buy a new model, read reviews online to see what might suit your needs. Different sleeping styles and body types will have different demands.

Invest in a good quality mattress (image Pixar)

Invest in high-quality bedding.

Once you have your sleep-friendly mattress in place, revamp your bedding as well. There’s no need to rely on the same old sheets when modern advances offer personally tailored solutions for all types of sleepers. For example, if you sweat while you sleep, some sheets are ideal for cooling your body at night and wicking away sweat. People who have trouble sleeping soundly may also consider a weighted blanket, notes Healthline. A weighted blanket can help combat anxiety, which can otherwise leave you tossing and turning in bed into the wee hours.

Eliminate extra light, clutter, and noise from your sleeping space.

If your bedroom has windows, keep out any light coming from outside with blackout curtains. Darkness is ideal for sleeping, and light actually activates your brain’s wakefulness centres. Even if you don’t realise it and technically stay asleep, exposure to light prevents you from entering the deeper, more restful phases. If your windows face the street or a similarly noisy space, take steps to block sound. You can get double-paned glass or simply buy a white noise machine to drown out sounds.

If your bedroom has windows, keep out any light coming from outside with blackout curtains

Also, it’s well known that clutter causes tension, which can affect your sleep quality. By creating a cleaner and more organised space in your bedroom and home, you’ll alleviate stress. Redfin suggests beginning the home-cleansing process with the windows and doors, where outside energy first enters the living space; don’t forget to thoroughly clean the frames and doorknobs, too!

Reassess your pre-bedtime routine.

If you find yourself scrolling through your tablet or phone for hours before bed, it’s time to rethink this routine. Harvard Medical School refers to researchers who found that the blue light these devices emit can interfere with your natural circadian rhythms, keeping your brain active when it should be winding down for the day. Read a book or listen to some soothing music instead. You can also try using an oil diffuser with a soothing scent like lavender or vanilla. These aromas are shown to have a calming effect.

Your actions during the day can also affect how well you are sleeping. Beware of drinking caffeine in the late afternoon, for instance, as this may keep you up. If you don’t currently exercise, start now because exercising actually helps you get a better night’s sleep. All it takes is some moderate aerobic activity to make a difference.

Exercising helps you get a better night’s sleep

Follow these tips, and you should see your sleeping patterns improve almost immediately. With a proper night’s sleep, you will find yourself waking up refreshed and energised, and avoid the fatigue that can otherwise strike midday. With many more restful nights in your future, your overall well-being and quality of life is likely to improve as well.

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