If you have trouble getting to sleep at night and staying asleep for the whole night, you are not alone. In fact, according to the American Sleep Foundation, 66% of Americans say their sleep struggles affect their ability to feel refreshed and renewed the next day. Feeling over-tired throughout the day can negatively affect your friendships, relationships and career. So what can you do about it? Read on for five tips on how to get a better night’s sleep.
Change the temperature of your room
This is one of the easiest fixes if you’re having trouble sleeping. If your room is typically warm when you’re trying to fall asleep, turn on the A/C, a fan, or open a window. Opening a window might be your best bet if it’s warm enough outside as fresh air has been found to aid in sleep as well.
Change your diet
If you tend to eat junk food during the day, or even if you just don’t eat a well-balanced diet throughout the day, this may be causing your sleep trouble. Whether or not you notice it, your stomach may have trouble digesting your food at night, causing you to stay awake. Try keeping track of what you eat throughout the day and try different diets to see which ones let you sleep better. If you currently eat a lot of carbs, try switching out some of those carbs with vegetables and fruit for a week or two to see if you are able to get to sleep more easily.
Exercise during the day
Have you ever had an extremely busy day and when you went to lay in bed, you barely remember falling asleep? This is because staying active and exercising throughout the day has been linked with better sleep at night. This is especially helpful if you typically feel restless at night.
Switch out your pillow
Similar to changing the temperature of your room, switching out your pillow can be an easy fix. However, it’s important to know the best type of pillow for your sleeping habits. If you sleep on your back, you’ll want a flat pillow with a contour that will support your neck. If you sleep on your stomach, however, you will want a pillow that is both flat and thin.
Consider a different bed
If you have tried some of the above options and still feel you can’t get a good night’s sleep, it might be time to switch out your bed. Bed comfort is extremely important and if you don’t believe it’s your mattress causing you trouble, you may want to look into adjustable beds. There are many adjustable bed options, including adjustable memory foam beds. Adjustable memory foam beds can provide extreme comfort in thousands of positions, while still providing support in areas you need them to. Luxury adjustable beds and adjustable memory foam beds also have optional heat and massage, which may provide temporary relief from edema pain, nighttime heartburn and acid reflux, lower back pain and poor blood circulation.