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Sleep Guides

How to Sleep Better & Faster at Night

It is well known that how important sleep is to our physical and mental well-being. Sleep loss could make it hard to concentrate at work or school, which might further negatively affect your daily life. 

Have you ever found it difficult to fall asleep and felt significantly sleepy at daytime? If you have, please read on, and 10 tips are listed in the article to help you fall asleep faster and sleep better, in 3 main categories - Build You Comfortable Bedroom, Cultivate Daily Habits for Better Rest and Ask Your Doctor or Medical Consultant for Help.

Build You Comfortable Bedroom

Environment matters to a restful sleep but is often overlooked. The light, noise, temperature and the mattress and pillow are essential to create a comfortable and relaxing bedroom. A quiet room with the lights off and comfy temperature is helpful for regular sleeping schedule, like telling your brain: it's time to sleep, and sweet night.

· Choose quality mattresses and pillows: High-performance mattresses and pillows are vital to a more comfortable and deeper sleep as they could promote proper spine alignment to avoid body aches and pains. Some mattresses feature additional temperature regulation property, like cooling gel memory foam to ensure cooler and deeper sleep, especially for hot sleepers.

· Eliminate light disturbance: Turn off the lights and the electronics. Window shades and the "blackout shades" would work for preventing the light penetrating into your room. And a sleep mask is a more affordable option over your eyes to avoid light interruption.

· Create a quiet sleep environment: For those who are sensitive about sleeping noise, a noise machine or earplugs are useful to keep the noise as low as possible. But for others, could try to hear some relaxing sounds, like rain sounds, ocean sounds, and fan sounds to relieve stress.

· Set proper room temperature: Studies have noted that several forms of insomnia are actually associated with higher body temperatures. The ideal temperature for sleeping is around 70°F (20°C). By making bedrooms cooler, you can help cool your bodies and induce sleep.

· Aromas sometimes might help: Essential oils and scented candles can provide a relaxing and fresh smell for your bedroom, such as lavender.

Cultivate Daily Habits for Better Sleep

There are handful of ways that we can try to relax in the evening, ease the sleep problems and help to fall asleep faster.

· Pay attention to how you eat and drink: Avoid heavy food like cheeseburgers, fries, fried foods, large steaks and coffeine late at night. The former forces your stomach to work during the night, which might lead to poor sleep, and the latter, stimulates your nervous system and may stop your body from naturally relaxing at night. Don’t drink alcohol before you go to bed.

Eating bland dinner, such as sweet potato, banana, hummus, fishes 2-4 hours before bed is recommended.

· Increase light exposure during the day: Daily sunlight or artificial bright light exposure can improve the quality and duration of sleep, especially if you have severe sleep problems or insomnia.

· Exercise regularly & take time to unwind: Regular exercise during the day is one of the best ways to ensure a good night's sleep and improve your health. Another way to clear your mind and relax your body before bed is meditation or yoga stretching, which should be as gentle as possible, to keep a peaceful mood.

· Reduce long daytime naps: Long daytime naps can affect your sleep quality negatively, but short naps benefit a lot. Therefore, if you find it difficult to sleep at night, try to stop snoozing at noon or shorten your naps.

· Take a relaxing bath or shower: Studies indicate that taking a bath or shower in warm water can help improve overall sleep conditions and help people fall asleep faster. Sometime bathing you feet in hot water may also help.

· Stick to a regular sleeping and waking schedule: Try to get into a regular sleep and wake cycle, especially on weekends. If possible, try to wake up naturally at a similar time each day.

Ask Your Doctor or Medical Consultant for Help

You should go to the doctor for help if the sleep problems worsen and have affected your life and health. Follow medical advice to determine if you need to take supplements such as melatonin, magnesium, etc.; or get professional treatments.

This guide/article is for informational purposes only and should not replace the professional advice from your doctors and medical consultants.

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