4 Easy Tips for Getting a Quality Night's Sleep


Sleep is so important for reenergizing and staying healthy but there are so many of us who don't get enough. Being sleep deprived can cause you stress, anxiety, reduced immunity, and generally poor health. Making sure that you are able to fall asleep and then stay asleep requires the right environment and the right physical and mental preparation. From your pre-bed routine to the food you eat, there are a few lifestyle changes that can make a big difference.

To help everyone rest and recharge, here are 4 easy tips for getting a quality night's sleep.


Person sleeping in a bed


1. Follow the Best Pre-Sleep Routine

In order to get to sleep quickly and stay asleep throughout the night, it is so important that you put your body and mind in a relaxed state before you go to bed. Far too many people sit in bed watching an exciting movie or TV show right before they want to sleep and then wonder why they can't nod off. You need to switch off all screens at least an hour before bedtime so that your mind has time to relax. Don't watch anything on Netflix, don't send any texts, and don't check social media because these are all designed to stimulate the mind, and you want to slow yours down in order to sleep properly.
Furthermore, the blue light emitted from digital screens has been shown to have a negative effect on people's sleep patterns. If you absolutely have to, just read a normal paper book for ten minutes in bed before you turn off the lights and go to sleep.


2. Check Your Bed for Bed Bugs

It is a common misconception that bed bugs only exist in cheap and dirty hotels. The reality is that they can attach themselves to your person anywhere and will be delighted to then have you bring them home to stay. Bed bugs can be very difficult to spot because they are tiny but if you have any strange itchy spots in the morning, that is a good sign you have an infestation. Using a bed bug trap is one of the most effective ways to rid your bed of these critters and ensure you get a good night's sleep. The best two types of traps are interceptor and glue traps because they will stop the bed bugs before they even get a chance to start munching away on you. These only cost a few dollars but they can be worth their weight in gold for keeping your bed free of these annoying little pests.


3. Create the Right Sleeping Environment

Your bedroom needs to be designed in a way that is conducive for getting a quality night's sleep and this means you need to look at everything from the lighting to the temperature. Total darkness is the best way for most people to sleep but only using soft, yellow lighting from small bedside lamps while you are reading or getting ready for bed will help to soothe your mind. You want the temperature to be just right as if the room is too hot or too cold, you will be tossing and turning. A few indoor plants in the bedroom can help to freshen the air and create a pleasant atmosphere so that you don't have any breathing difficulties through the night.


4. Invest in the Right Bed and Bedding

We spend around a third of our lives in bed and so it is always worth spending that little bit of extra money to create a comfortable, cozy bedroom. As well as the bed frame itself, you need to choose a mattress which suits you perfectly. Different people prefer different hardnesses, but one solution is to purchase a memory foam mattress because that will mold to your body perfectly. Memory foam pillows are also excellent for providing enough comfort and support for your head and neck.

Many people have problems with these parts of their bodies and it is often due to a poor sleeping position due to a substandard pillow. Choose sheets with a high thread count so that they feel good on your body and you will have the perfect setup for a great night's sleep.


Feet, sleeping in a bed


Getting enough quality sleep can totally transform your life. So many of us are chronically tired because of a lack of sleep but this doesn't have to be the case. Being well-rested will help you to perform better at work, have more energy, and help to boost your immune system. Make sure that your pre-bedtime ritual is spot on and that your bed is clean and full of pests and you will be able to get all the rest you need.