How to Create a Good Sleeping Environment
Insomnia is a common problem in people all over the world, and if you’ve tried everything to fall asleep and stay asleep yet nothing seems to work, it might be time to take a look at more natural methods of falling asleep, which work much better than you might think. In fact, some of the most effective methods to fall asleep and sleep better throughout the night are not only common sense methods, but they are super easy to implement regardless of who you are.
Insomnia in the United States
Estimates on the number of adults suffering with insomnia in the United States range from 18 million to 24 million, but that number goes up as people get older. In fact, it is estimated that roughly 20% of people aged 65 and older have trouble falling asleep each night, with twice as many women as men suffering with the condition.
When you research tips to sleep better on the Internet, you often get ads for sleeping pills popping up, but this is not recommended because it does nothing to address the underlying cause of why you’re not sleeping. Alcohol is also not a solution because it makes for more disruptive sleep during the night, so even though it may help you fall asleep faster, it does nothing to provide you with the good night’s sleep you need.
If you’re having any problems falling asleep or staying asleep throughout the night, the following suggestions may produce the results you’re looking for.
Check Your Mattress and Your Pillow
If you can’t fall asleep quickly each night or you wake up with aches and pains, it could be that you need a new mattress. These days, mattresses are made for all types of sleepers, so whether you sleep on your back, your side, or your stomach, you can find one that is made just for you. Memory foam mattresses are extremely popular because they seem to be the best mattress for all types of sleepers. Most importantly, always choose a mattress that is firm but not too firm, and make sure you replace it with a new one when the manufacturer says you should.
Fortunately, there are a lot of great mattresses on the market today, and thanks to the Internet, you can compare the features of different mattresses until you find one that is likely to help you sleep better each night. Make sure you look for a mattress made for the way you sleep so that you can be a lot more comfortable night after night.
Just like mattresses, your pillow can make it harder for you to sleep as well. When you’re choosing the best pillow for your needs, consider looking for one that is specifically designed for any ailments you may have. These days, they make pillows and pillowcases for people who don’t sleep through the night, people who suffer with allergies, and all other kinds, so finding the one that is right for you shouldn’t be difficult.
Other Helpful Tips
In addition to your mattress and pillow, there are things you can do to sleep better each night, and these include the following:
● Get enough exercise, but never exercise up to three hours before you go to bed.
● Never use your electronic devices, such as your cell phone or computer, while you’re in bed.
● If you do use electronic devices, turn all of them off one to two hours before you go to bed.
● Try not to take naps; or if you do take naps, make sure they are early in the day and not in the afternoon or early evening.
● Never eat a large meal before you go to bed.
● Never drink caffeine after around 6:00 p.m.
● Remember that the best lighting for sleep is low light, and you should turn all the lights low about an hour before you try to fall asleep.
● Establish a bedtime routine and enjoy something peaceful, such as taking a warm bath, reading a book, or listening to soothing music before you get into the bed.
● Always follow a regular sleep schedule and stick to it. Go to bed at the same time each night and aim for seven to nine hours’ worth of sleep.
As you can see from these examples, doing things to help you sleep means concentrating on both your physical and mental needs. People who have trouble falling asleep can get anxious after so many nights of being unsuccessful, which can make them have even more trouble from that point on. If you’re having trouble falling asleep, it’s a good idea to determine the reason why this is happening, because this is the best way to decide what you can do about it in the end.
Medical Conditions Matter
Of course, if it’s been determined that you have a medical condition, you might need to be treated by a doctor before you can start sleeping better. Problems such as sleep apnea, asthma, allergies, restless leg syndrome, or even Alzheimer’s need to be treated by a doctor because they are considered an underlying condition and can be the sole reason you’re not getting a good night’s sleep each night.
If you have no medical conditions, ask yourself if your insomnia is occasional or a regular part of your life. Talking to your doctor is always a great way to start when you’re trying to get a better sleep each night, because this will rule out anything serious that might be happening to you. It can also help determine whether the problem is physical or psychological in nature, which goes a long way in helping you decide what to do next.
Learning to get a good night’s sleep doesn’t have to be difficult, and since sleep is so important to each and every one of us, the sooner you learn why you’re not getting the sleep you need, the better off you’ll be. Dealing with any medical problems you might have should be your first step, but practical tips such as the ones mentioned above can help more than you know.