A good night’s sleep can be the key to happiness, health, and even a better mood. But finding a way to sleep comfortably can be a challenge. By making some minor adjustments or coming up with a good strategy, you can improve your sleep. With some easy tips, your sleep quality can improve dramatically.
Common Reasons for Struggling to Fall Asleep
It’s common to struggle when trying to get a good night’s sleep. As many as one out of every three people in the UK are poor sleepers. That can result in physical, emotional, and mental health issues.
Sleep issues can be pinpointed to one sole reason, or a person can have trouble sleeping because of a number of reasons. Here are some of the most common ones that stop people from having a comfortable night of sleep.
Too much light: Sometimes, street lights and other lights from outside can lead to poor sleep. For shift workers, sleeping during the day is difficult because of all the sunlight.
Trouble finding a comfortable sleeping position: Your preferred sleep position can unknowingly be hurting you. It’s worth checking to see if another position would result in more comfortable and supportive rest.
A subpar mattress: If your mattress is too hard or soft, you might be missing out on your best sleep. If you have an old mattress that sags and offers support in all the wrong areas, you might be sabotaging your sleep quality.
The wrong pillow: A support pillow can make all the difference when you’re trying to sleep well. If you struggle with neck pain during the night or in the morning, your pillow is likely the culprit.
Poor sleep habits: Altering your sleep schedule, drinking alcohol before bed, and having too much caffeine in the evening hours are all sleep habits that might be contributing to less-than-ideal sleep.
Too much noise: Whether your neighbours seem to throw parties into the wee hours of the morning or you sleep with the television on too loud, the noise level can impact your sleep.
- Temperature issues: If you feel too hot when you’re sleeping, you’ll toss and turn all night. And if you’re too cold, you might find yourself shivering enough that you don’t sleep well.
The Best Positions for a Good Night’s Sleep
Certain sleep positions give you a more comfortable night of sleep than others do. Stomach sleepers, in particular, may have trouble resting as well as they could if they picked another position. That’s because many of them are unwittingly causing pain by sleeping in that position.
Sleeping on your stomach can push back the head and neck, leading to pain in the upper body. In addition, stomach sleepers often create back pain for themselves as their stomachs sink into the mattress, leaving an unnatural alignment for their back rather than the neutral position they should have.
If you love sleeping on your stomach, consider buying a front sleeper pillow because it will give you better support.
Sleeping on your back or your side is a much better option. A side sleeper can keep a better natural spinal alignment, leading to less pain. That also appears to be true for the side sleeping subset known as the fetal position. In this position, a side sleeper lifts their knees to their chest, much like a baby would in its mother’s womb.
A back sleeper can also rest comfortably each night, with a couple of exceptions. The only safety aspect to keep in mind with back sleepers is that the position can aggravate sleep apnoea, and it isn’t safe for pregnant women to sleep on their backs in their second or third trimester. If you have sleep apnoea or are pregnant, you may want to sleep on your side. That will give you the healthiest and most comfortable sleep.
Tips for Better Sleep
If you’re already convinced that you need more sleep and better quality sleep, we can help you find it. The following tips may help you rest more comfortably each night, so you can feel better and have more energy during the day.
Find the right mattress: Is your mattress past its prime? Does it sag, or is it too hard or too soft for your preference? It might be time to spring for a new one. Comfortable mattresses are worth the price you pay for them. Experiment and figure out if you’re better off with a medium-firm mattress or a soft medium.
Block out the light: Use blackout curtains or blinds to stop excessive street or car lights from filtering into your bedroom windows. Simply blocking out the light may help. If you don’t want to spend money on that, you can buy a sleep eye mask instead. They can work wonders for stopping excessive light from disturbing your beauty rest. A silk mask will also feel luxurious against your skin.
- Get an orthopaedic pillow: If you have neck pain, an orthopaedic pillow can help. It’s firmer than a standard pillow and comes in different shapes and sizes. You can get a wedge pillow to help with acid reflux or a cervical pillow to help with neck and spine issues, for instance.
Change positions: If you normally sleep on your front, perhaps you should try to sleep on your side or back for one night and see how you feel. You might realize you like it better than your typical position.
Get a weighted blanket: Weighted blankets can help you sleep better, especially if you struggle with anxiety or certain medical issues like Restless Leg Syndrome. If you’re looking for one, try to keep it at about 10 percent of your body weight.
Cut down on the noise: If you live near loud neighbours, there isn’t much you can do about the level of noise you hear as you try to sleep. But you can try to mask it by investing in a fan or a white noise machine. That will help mask the noise you hear and help you rest more comfortably.
Find the right room temperature: By opening windows to get a breeze and using a fan or a heater if needed, you’ll be able to come up with a good sleeping temperature.
- Use the right bedding: Breathable, comfortable bedsheets can help you sleep well all night long.
Mela’s Products Will Help You Rest Well
Mela carries a wide range of products designed to help you sleep comfortably and make the most out of your shut-eye. With eye masks, a great support pillow, super soft bedsheets, and weighted blankets, your bedroom will feel like a luxury spa.
If you’re in the market for a pillow, check out Mela’s Dual pillow. This clever pillow-within-a-pillow design gives you a soft, but supportive place to rest your head. The pillow is machine washable and breathable, so you’ll stay cool as you slumber.
When you need help blocking out the light, you can slip on Mela’s cooling eucalyptus eyemask. It’s soft, luxurious, and silky feeling against your skin.
To give yourself soft and comfortable sheets and pillowcases, you can turn to Mela’s eucalyptus silk sheet set. The smooth, soft sheets will wick away sweat, helping you stay more comfortable.
With an assortment of weighted blankets, Mela is ready to help you melt all your anxiety away and get more restorative sleep. This weighted blanket uses anti-rustle glass quartz pellets, so you don’t hear any annoying noises that might disturb your sleep as you move around in bed at night. We use two fabrics on the blanket, so you get the best of both worlds - cooling cotton on the bottom so you have breathability, and a soft fleece top so you get that snuggly feeling you love.
With all these great products at your disposal, you’ll be able to sleep comfortably every night.