How To Sleep Better By Optimizing Your Sleep Routine
Getting to the bottom of exactly how to sleep better can be tricky.
Many people struggle with sleep deprivation or find themselves in periods with a lack of sleep, and in these instances, understanding what to do when you can’t sleep can really come in handy.
Part of battling sleep deprivation really starts with learning how to sleep better, and you can start this process by reflecting on your current sleep routine.
If your sleep routine involves scrolling on your phone before bed or working in your bedroom so that those last few emails are taken care of, then there’s already plenty of reasons you might be facing sleep deprivation.
A great sleep routine begins with something as big as the best mattress you can find on the market and ends with something as small as the temperature you set your room to. Here are our top tips for how to sleep better:
Avoiding caffeine and other stimulants before bedtime
As much as you think you need a cup of joe to get your brain to start working properly if you’re asking yourself what to do when you can’t sleep, your first solution should be to work out if your coffee habit is interfering with the quality of your rest.
In one study conducted by researchers at Harvard Medicine, it is suggested that you’ll need to abstain from caffeine, as well as other stimulants such as alcohol and nicotine if you’re focused on improving the quality of your sleep.
The best mattress possible won’t be able to help if you’re telling your body it needs to stay awake using these, so swap out your energy drinks for a cup of herbal tea and observe how that changes your sleep habits.
Making sure your bedroom is a space of rest
A lot of people will use their bedroom, and their bed, as a multipurpose space — either as a place to catch up on work, read books, or watch tv in. Even if you’re working with limited space, it’s important you’re able to associate your bedroom psychologically with a place of rest.
Your mattress plays a big role in this. Most people neglect to think about how often they need to change their mattresses. The best mattresses are able to cater to your unique needs as a sleeper. There are a variety of options to choose from — you can opt for more traditional spring or latex mattresses, get a water bed, or invest in a memory foam mattress.
In the recent past, the memory foam mattress has risen in popularity because of its molding capabilities. Those in the sleep industry have really honed in on the technology that drives memory foam mattresses, with specific problems like sleep deprivation in mind, to produce a product that provides comfort that will encourage a peaceful night’s sleep.
The best mattress for you does not have to come at a price point that is unachievable for you — all you need is to do a little bit of research to get this right.
Establish a pre-sleep routine that evokes comfort
While investing in the best mattress you can play a large role in ensuring you’re dealing with your lack of sleep proactively, there are smaller things you can do to ensure you’re practicing good sleep hygiene habits.
These include making sure you keep your phone and any technological devices away from you hours before you go to bed, making sure your room is cool enough to rest well in, and testing out aromatherapy as a possible way to get your mind in a more relaxed state.
Some people will also sleep with weighted blankets to try and promote an uninterrupted night’s rest. The best weighted blankets in the market are designed with sleep deprivation in mind.
They provide gentle pressure stimulation that has been shown to have positive effects on those who struggle with anxious thoughts before going to bed. If your snazzy memory foam mattress doesn’t do the trick, investing in a weighted blanket and correct blanket sizes may be well worth looking into.
Differentiating between high-priority changes, such as buying yourself the best mattress you can for your bedroom, and lower pressure points, like monitoring your caffeine intake, all play a role in fine-tuning your sleep routine.
Nobody stands to benefit from a lack of sleep — try to action some of these tips, and you’ll get closer to the balance you are trying to achieve.
About Puffy
Puffy is a California-based company founded on the idea of creating cloud mattresses and bedroom products that feel like sleeping on a cloud. Puffy has been featured on The Talk, and was recently awarded Best Mattress of 2021. For more information visit https://puffy.com
