Can’t get a good night’s sleep? Nothing is more frustrating than a restless night of tossing and turning and failure to fall asleep. But there are several things you can do to ensure you enjoy your mattress and get a proper night’s sleep. Here’s 10 tips for drifting off to bed with ease.
1. Try a mattress topper.
A mattress topper is a great way to make an old mattress a little cozier. From those that naturally cool the body to micro-fibre toppers that offer optimal support, a good mattress topper will breathe new life into a mattress you’re not yet ready to replace.
2. Get a duvet that works for any time of year.
A new duvet can go a long way in helping you enjoy your mattress and drift off into a deep slumber. Use one that’s not too hot, but still comforting: something that’s good at any time of year. The secret is to find one with a fill power between 400 to 600, which indicates that it’s suitable year-round. Our favourites? The Prima Ultra & Royal Sovereign Collection.
3. Rotate your mattress.
You should rotate (or flip) your mattress every three months to keep it from sagging. This not only prolongs the life of your mattress but ensures better back support—which means better sleep.
4. Make your bed a no-work zone.
Unplug before you go to bed, using it only for sleep. Don’t bring your laptop to do work in your bed, keep away from checking your phone and definitely don’t eat in bed. This helps your mind associate your mattress with the thing it’s designed for: great sleep.
5. Upgrade your bedding.
Good bedding enhances sleep—in fact, poor bedding can harm your quality of sleep by giving you allergies or even back pain. For example, bamboo sheets are more breathable than cotton, making them perfect for warmer months. In addition, this collection of bamboo bedding is hypoallergenic and dust mite resistant, ensuring better sleep.
6. Cool off.
When you go to sleep, your body naturally reduces its internal temperature. Likewise, you might want to adjust your thermostat to make it just a little cooler than usual. A cooler temperature gives you a good opportunity to snuggle up with your bedding, too. 15-19°C is a good range for sleep.
7. Embrace the senses.
The tips above are about enjoying the feel of your mattress and bedding, but your other senses can help you relax in bed, too. Consider sound therapy like white noise or soothing nature sounds for drifting off to sleep. Alternatively, try aromatherapy. Lavender is well-known as a sleep aid, so you can daub some drops of essential oils onto your pillow or treat the entire room with a diffuser.
8. Be smart with light.
Any source of light can be detrimental to quality of sleep, including night lights and the LED glow of a digital clock. Avoid having persistent lights in the room, no matter how small they may be. And when you wake up in the morning, expose yourself to sunlight as soon as possible to help you wake up and avoid sleeping in.
9. Calm down.
Before you try drifting off to sleep, try a relaxation technique like meditating, relaxing your muscles one-by-one or reading (on paper, not on a screen).
10. Stick to a consistent sleep schedule.
You’ll experience much better quality of sleep when keeping to your body’s rhythm. Give yourself a bedtime and stick to it. Likewise, don’t sleep in on the weekends no matter how tempted you might be, and cut out long, irregular naps.