A restful night’s sleep sees us wake refreshed and ready for the day ahead. But we all now that feeling of feeling anything but rested after a poor night’s sleep.
But here’s the great news; most sleep problems are short-term issues with relatively simple answers. From investing in a new memory foam mattress to creating a night time routine, here are solutions to short-term ‘getting and staying asleep’ problems.
What’s the problem? – Waking up aching or in pain
Aches and pains in the neck, shoulders and lower back on waking are an indication that your mattress is not providing the support your spine needs as you sleep. Your spine shouldn’t be forced straight when you lie down in bed, but rather its natural curves along with your pelvis are supported without pressure.
Invest in a high-quality memory foam mattress. First developed by NASA as part of their space exploration programme, memory foam is now used in a wide variety of applications, mattresses being one of them!
What’s the problem? – Tossing and turning
Sleep experts say that we should fall asleep within 20 minutes of clambering into bed and turning the lights off. But, how many of us spend night after night tossing and turning?
The reasons why may surprise you. This could be a sign of an uncomfortable mattress that doesn’t allow you to get comfortable to having things on your mind. We all toss and turn from time to time but if it keeps happening, you need to make changes.
After 20 minutes, if you are still tossing and turning, get up and leave the bedroom. Do something relaxing like play soothing music and then return to bed.
What’s the problem? – Snoring
Some people need complete silence to get to sleep and stay asleep, tough if your partner spends most or part of the night snoring. Along with other ‘breathing noises’, snoring is not necessarily a symptom of any physical illness but with a few small changes, most people stop snoring…
You are more likely to snore if your throat is constricted during sleep. This squeezing of breath in and out a small space causing the horrendous snoring noise that can be several decibels in volume. As well as losing weight, snoring can be controlled or stopped by not sleeping on your back, not smoking and not drinking heavily before bed.
What’s the problem? – Not waking refreshed
To a certain extent, when you open your eyes you should be ready to bounce out of bed and enjoy the day ahead. But if you are waking sluggish and more tired than when you went to sleep, it suggests that you have not had the restful seven to eight hours of recommended sleep that an adult needs.
Short-term sleep issues are not uncommon and so, with a new memory foam mattress in place, having a bedtime schedule can help:
- Enjoy a soak in a warm (but not too hot) bath
- Add a few drops of lavender oil to your pillow
- Keep the bedroom temperature cooler than the rest of the house
- Don’t use your phone or tablet in bed as there is some research that suggests the background ‘blue’ light stimulates your brain
- Try meditation, a great way to unwind after a busy day and fall into a restful sleep
Short-term sleep issues are more common than you think and are usually symptomatic of the busy lives that we lead. A few changes here and there to our daytime routine can have a significant impact on how well we do – or don’t – sleep.
As we continue to understand sleep better and the impact it has on us physically and emotionally, now has never been a better time to invest in a restful bedroom environment, complete with memory foam mattress for your support and comfort.