Good sleep is completely achievable – you just need the right setup and the right routine. From choosing the right mattress size to practicing sleep hygiene, here’s everything you need to know about waking up a little easier those early mornings.
It’s a Common Problem
Although it should be intuitive, a lot of people struggle with understanding how to go to sleep as adults.
It might seem strange, but this predicament is a lot more common than you would have believed. Around 70% of Americans have reported chronic sleep deprivation at some point in their adult lives.
Not only can poor sleep lead to mood swings, irritability, and a lack of focus, it is also known to have a negative impact on physical health.
If you’re trying to work out how to go to sleep as smoothly as possible, and you’re worried it’s too late to get yourself back on a proper sleep routine, here are some constructive steps you can take:
Resetting Your Sleep Clock
Human beings respond well to schedules. Our bodies are regulated by something known as a circadian rhythm, which dictates when we feel wakefulness as well as when we feel tired enough to go to sleep.
The circadian rhythm is prone to getting disrupted from time to time, especially if you’re consistently pulling late-nights or have a tendency to sleep in on the weekends. Going to bed at the same time every night and waking up at the same time every morning can help significantly when you’re looking to regulate your sleep cycle. Consistency is key when it comes to figuring out just how to go to sleep the same way you remember doing when you were younger.
Regulating your sleep cycle won’t just allow you to wake a whole lot easier, it will also make getting your eight hours of sleep a habit – something that is incredibly important for proper sleep hygiene. Make sure to get a minimum of seven hours of sleep every night. Also, account for the 30 minutes before bed-time; try to unwind without any external or technology-related distractions.
Finding the Best Mattress for a Good Night’s Sleep
Your sleep set-up plays a massive role in how well you sleep at night. Learning how to choose a mattress suitable for your needs is therefore essential if you want to experience the full benefits of a healthy sleep cycle.
While there are plenty of options online today, remember that the best mattress for you isn’t necessarily the same as the best mattress for your child or parent. Doing your research and making use of mattress companies that have risk-free trial periods will help ensure you’re making an investment that’s right for you.
The best mattress varies from person to person due to individual requirements, but sleep scientists generally agree on finding something that isn’t too soft and provides enough support to relieve pressure. Memory foam mattresses are often ranked amongst the best mattresses for this exact reason.
Temperature plays a significant role in how comfortably you sleep at night, so if you are opting for memory foam, keep in mind the best mattresses have beds specifically engineered to regulate your body temperature through the night.
If you’re sure you already have the best mattress you can afford for a good night’s sleep, you might want to consider investing in sleep accessories that can help you along. Weighted blankets, throw pillows, and even sleep machines can all help those who are struggling to recall how to go to sleep without waking up feeling groggy.
Practicing Good Sleep Hygiene
Sleep hygiene refers to the simple practices you might engage in as you prepare yourself for a good night’s sleep. For those who have trouble figuring out how to go to sleep, this is one of the easiest places to start.
Some examples of good sleep hygiene habits include anything that calms or relaxes the body. This can include yoga, meditation, or mindfulness right as you prepare to go to sleep. Certain scents have been proven to have calming effects on the mind, including lavender and eucalyptus. Some people have found herbal teas like chamomile to be especially effective as they try to calm down before bed.
Things to Avoid
Things to avoid as you get into bed include your phone or any digital devices. The blue light present in the screens of these objects disrupts the production of melatonin, which is essential as you’re trying to get to sleep at night. Even the best mattress you can find for your sleep can’t counteract the damage this might do to your sleep cycles.
Stay away from alcohol or particularly heavy meals at night, both of which can cause disruptions through the night and cause grogginess in the morning. Those struggling to figure out how to go to sleep easily at night might also want to try cutting out caffeine, another drug with such a powerful impact on your sleep cycle that even the best mattress can’t counter it.
Re-learning how to go to sleep and wake up feeling energized is surprisingly challenging. The poor sleep hygiene habits we pick up on our way to adulthood can be damaging to our well-being and leave us feeling a lot worse for wear even when we think we’re making the most of our day.
By improving your sleep hygiene, getting yourself on a sleep schedule that’s consistent through both the weeks and weekends, and getting the right tools for the most comfortable night’s sleep possible, you can get back on track before you know it.
To Sum Up
Be sure to do your research before you invest in a top mattress for a good night’s sleep. Don’t hesitate to test out a few different sleep hygiene practices before settling on what works for you. The aim is to find a rhythm and routine that work for you individually. With enough time, you’ll be getting out of bed feeling energized and ready to take on whatever the day has to throw at you.