In a world filled with technological distractions and entertainment, it comes as no surprise that many Australians struggle to get some quality shut-eye every night. Whether it’s a poor quality mattress or sheet sets or the massive bundle of work the day before, not getting enough rest is detrimental for the body’s health. A study conducted in 2016 estimated that inadequate sleep had an ill effect on 33%-45% of adults. If you fail to sleep well after a long day, you may develop various health complications. Furthermore, other aspects of your life may suffer due to your poor sleeping habits.
When people experience difficulties in maintaining attention during work, headaches and other mental impairments, it is often related to lack of sleep. However, most people aren’t well aware of the effects of sleep deprivation and continue to implement such bad habits and utilise poor sleep quality standards.
Sleeping comfortably at night doesn’t have to be complicated. In some cases, you only need a few things to ensure your body is getting enough rest to feel energised in the morning.
A good sleep every night requires a combination of the following three factors:
- The constituents of the bed
- The environment
Constituents for a Good Night’s Sleep
Once a mattress is bought, people use it for a reasonably long period. So why not invest in a good quality one? The following characteristics should be noted if one is in the market for a new mattress.
- Every mattress has a firmness level. Certain mattresses are so hard that they feel like wood, whereas others are softer than fleece. Most people prefer a level that lies between these two extremes. It’s best to pick a mattress you’re comfortable with. For instance, if you need a cushion that supports your spine and neck when you lie down, a softer mattress is an excellent choice.
- Mattresses can be made of spring coils like the olden ones or use memory foams that are more popular these days. Most people prefer memory foams or gel-based mattresses due to their higher quality and fewer requirements for maintenance.
- The mattress’s size can be a massive factor as people can be limited by the bed frame’s or the room’s size. The larger the size, the more lavish and free a person can be while sleeping. If you move a lot when you sleep, a double or queen-sized model may be better than a single bed.
Sheets and Pillows
Buy sheet sets that are more comfortable and breathable. Cotton or sateen is usually preferred over synthetic sheets as synthetic ones can trap heat during sleep. Sheets must be versatile enough to self regulate body temperature and not cause disturbance during a good sleep. The material of your sheets should also feel comfortable on your skin. For instance, if your bed cover feels itchy or rough, it may be best to get a replacement.
A soft pillow is also a must-have to rest the head while sleeping. The pillow mustn’t be too hard to keep the head up or too soft to sink into and reduce airflow. A good quality pillow must be firm enough to support the head lightly and soft enough to allow freedom of movement comfortably. Pick a pillow that supports your head and neck when you lie down. This way, you won’t feel any pain and discomfort when you wake up.
A good mattress and excellent sheet set can give some of the best nights of much-needed rest.
A good environment also plays a huge role in sleep. If you’re having trouble getting a good night’s rest, you can check whether your bedroom’s atmosphere is the one to blame. In some cases, you only need to make a few adjustments to sleep better at night. Here are some tips you can try:
- Make sure no lights reach into the room.
- The temperature should be low enough, preferably between 23-30°C, for comfortable sleeping conditions.
- Dry rooms will be difficult to sleep in as a little humidity in the air is always preferred.
Poor sleeping habits are a thing, and most people don’t even know much about what makes a sleeping habit harmful. Some rules to follow are:
- Don’t use any electronic devices that emit light at least an hour before sleep.
- Don’t drink coffee or any caffeine product before going to bed.
- Go to the bathroom before bed so as not to wake up in the middle of the night.
- Reduce sound as much as possible. This includes putting all devices on silent to subdue any interruptions.
If you need some help falling asleep at night, you can also include natural remedies in your daily habits. For one, you can try Magnesium Glycinate for Sleep. It can help you feel more relaxed and may improve your rest quality.
If you’re having trouble sleeping at night, it’s best to reevaluate your current habits and check which aspects of your routine need to be changed. This way, you can sleep more comfortably and ensure your overall health is in good condition.