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Simple Ways to Sleep Better

 

Sleep doesn’t always come easily. And even when you have no trouble nodding off at the beginning of the night, you still may not feel refreshed in the morning.  If you’ve asked yourself, “How do I get better sleep?”, you might need to look at your routine and change a few things. 


Let’s go over ways to sleep better, so you can wake up each day ready to take on the world. 

 

Do Sleep Problems Affect Health?

 

Finding ways to make you sleep better can improve your physical, mental, and emotional health. It may not seem like poor sleep would have that much of an impact on your well-being, but feeling tired isn’t the only consequence of not getting enough sleep. Your sleep issues or burning the midnight oil too frequently can be hurting your health in a number of ways, including:

  • Trouble concentrating: Having trouble focusing? Look at your lack of sleep as a possible reason. Not getting enough sleep can lead to problems with problem-solving, concentrating, and even your levels of creativity. 

  • Car accidents: Many people are injured or die each year from drowsy driving accidents that could have been prevented if they had gotten enough sleep. 

  • Memory problems: Are you having trouble retaining information? It may be because you’re not getting enough healthy sleep

  • Moodiness: Do you feel like you have a short fuse lately? Sleep deprivation is known to trigger changes in mood, and even worsen depression or anxiety. 

  • Elevated blood pressure: A good night’s sleep can cause physical changes in your body, and a lack of sleep can cause negative side effects like higher blood pressure and a greater risk of diabetes. 

  • Extra pounds: Finding ways to improve sleep could help you shed some pounds. Feeling tired can lead to making poor food choices and feeling too exhausted to exercise. Getting regular sleep can help you make better choices and have more energy. 

  • A weakened immune system: Your immune system needs deep sleep on a regular basis to work at its highest level. If you aren’t getting enough rest, you might be more prone to catching colds and the flu.

If you’re suffering from a sleep disorder or not making time for proper restorative rest, you are likely reaping some negative consequences from your lack of sleep. Ask yourself: How do you sleep at night? Do you frequently wake up, or have trouble nodding off? If you feel tired in the morning, it’s time to do something about it. 

 

Easy Ways to Sleep Better

 

If you’re wondering how to improve sleep quality and want to find techniques to sleep better at night, the good news is that it’s easy to do with some minor adjustments to how you’re currently doing things. Here are some tips to help:

  1. Stay away from blue light an hour or two before bedtime. Blue light helps control your circadian rhythm, which is your internal clock that regulates your sleep cycles. Blue light can lead you to feel energized and trick your body into thinking it’s day time. Unfortunately, your electronics also produce blue light -- and that light exposure close to bedtime can keep you up at night.

  2. Use white noise to help muffle disturbing sounds. The sounds from creaky boards, street traffic, and even birds can mess with your sleep. A fan can work wonders for helping you fall asleep and not being jolted awake from noises. 

  3. Visit a doctor about any medical issues, such as sleep apnea, that are interfering with your sleep. With sleep apnea, you may have no trouble falling asleep, but you might struggle to stay asleep, even if you don’t realize you are frequently waking in the night. A sleep apnea device can help you improve your sleep.

  4. Invest in better sleep. Many of us can get a bit cheap when it comes to buying items that will improve our sleep. If you haven’t bought new sheets or a comforter for a while, maybe it’s time to invest in cooling pillowcases or a cooling duvet.

  5. Address any allergies you have. If you suffer from dust mite allergies, there are products that can help cut down on the symptoms you experience. Some high-quality hypoallergenic bedding may help you breathe easier. 

  6. Find a way to wind down. If you need to calm your overactive mind, a warm bath and some quiet reading time an hour before bed might help tremendously. 

  7. Lay off the nightcaps. Alcohol won’t improve your sleep because it cuts back on the time your body spends in REM sleep. If you’re not getting enough REM sleep, you’ll feel tired in the day and will have difficulty concentrating.

  8. Exercise more during the day or early evening. It’s a great way to tire yourself out and do something wonderful for your overall health. But if you do it too close to bedtime, you might find yourself unable to sleep. 

  9. If you sleep with a spouse or partner, make sure their snoring isn’t keeping you up at night. If they are a snorer, your sleep could be suffering because of it. Encourage them to visit a doctor to have a sleep apnea study. If they have sleep apnea, they’ll be given a unit that reduces their snoring, which, in turn, will help you rest easier. 

 

Tips to Help You Fall Asleep Quickly

 

If you’re tired of being in bed and waiting a long time for sleep to happen, there are a few things you can try to fall asleep faster.  

  • Listen to soft music: This can work well if you’re a worrier. The music will help keep your mind off of replaying every detail that you’re stressing over.

  • Keep the light out of the room: Get some blackout curtains so your room is darker.

  • Don’t repeatedly look at the clock: This can create anxiety as you calculate how long you’ve spent trying to go to sleep. 

  • Have sex: Sleep and sex work well together. Sex right before bed can help relax you, thanks to the endorphins that are released in your body during sex. That means you can fall asleep sooner. 

  • Wear some comfortable pajamas: Getting some silky smooth pajamas can make you more comfortable. And it’s always easier to sleep when you are in comfortable clothes.

  • Turn down the thermostat: Your bedroom may be too warm for you. Try adjusting the temperature of your room so it’s in the upper 60s or even a little cooler. 

 

When You Should Visit a Doctor

 

Sleep is such an important component of health that it shouldn’t be ignored if you frequently and inexplicably feel tired throughout the day. If you’ve tried to improve your sleep habits and you’re still unable to get enough rest, it may be time to call in the experts.


You might be unknowingly suffering from sleep apnea, a sleep disorder, or you could have another serious medical condition that’s causing your lack of sleep. Your doctor may want to run some blood work and do a physical examination to see if there is any obvious reason why you’re having trouble sleeping.


It’s also a good idea to see a doctor if you have been sleeping way more than usual and still are experiencing daytime exhaustion or are unable to do your usual activities without feeling tired. It’s always better to be safe than sorry. If you get the all-clear from your doctor, that may help you sleep, too, because you’ll no longer be worried about your health. 

 

Help Is On the Way

Most people are able to improve their feelings of being tired just by implementing a few of the strategies listed above. They don’t involve big lifestyle changes, so they are doable for everyone who is serious about making better sleep a priority. You don’t want to spend your life being too tired to enjoy it.