Now that 202q is finally behind us, we have plenty of reasons to rest a little easier. But when it comes to sleep, sometimes you need to take a more proactive approach. We may be well into 2022, but it’s never too late to make it your resolution to get more sleep. Here are a few different ways you can learn how to sleep better.
Download a sleep app
While our smartphones can lead to many sleep problems, they do offer some benefits. There are different sleep apps available that can help teach you how to sleep better. Sleep can track and analyse your sleep, to help you optimise your quality of rest. In addition, you can look into meditation apps. These apps are geared to help you meditate, de-stress, and sleep better.
Improve your sleep hygiene
If you find yourself tossing and turning, or not getting great sleep, it could be due to poor sleep hygiene. The first step in improving your sleep hygiene is to set a sleep schedule. Try to wake up at the same time every day, regardless of when you go to sleep. Make sure not to take too many naps, it’ll throw off your sleep at night. It’s also important to set a nightly routine for how and when you prepare for bed. Like we previously discussed, your smartphone and other electronics can lead to poor sleep hygiene. So put your phone down and pick up a book before bed.
Turn your room into a sleep haven
Your bedroom can play a huge role in your quality of sleep. This may seem like an obvious statement, but many people don’t take the steps to optimise their bedroom. According to one survey, almost half of the Californians surveyed have never bought a new mattress. In addition to having the right mattress, you should invest in heavy curtains to block out any light coming in. Furthermore, your room’s temperature should be set to around 65 degrees. Setting your room upright can help you get more sleep.
Understand your sleep position
Another important factor worth considering is your sleep position. Sleeping on your back or side each have their own sets of pros and cons. However, sleeping on your stomach is considered the worst sleep position. Getting the right mattress based on your sleep position can keep your neck and spine in alignment, leading to better sleep. Back sleepers should invest in a medium-firm mattress. Side sleepers need mattresses that are medium-soft. Those who prefer sleeping on their stomach should look into getting a firm mattress. If you do sleep on your stomach, there are steps you can take to try and transition into a much healthier sleep position.
Employ oral machines
Sleep disorders get in the way of having proper rest. If they remain untreated, those disorders can cause other health issues in the future. One way to remedy this problem is through the use of oral machines.
Apnea patients can certainly benefit from this tip. Oral machines keep a person’s airways open while asleep by repositioning the tongue or jaw. Patients usually wear nasal masks to keep the airflow going, blocking any obstruction in the process.
If you want to learn how to sleep better, research the sleep apps to see which works best for you. Furthermore, make sure you avoid poor sleep hygiene and optimise your room to get more sleep. Lastly, invest in a mattress that will best compliment and support your sleep position. All of these steps will improve your quality of sleep and have you waking up well-rested.
Tommy Williamson did his degree in psychology at the University of Edinburgh. He is interested in mental health and well-being.