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What to Do If You Can't Sleep
Not being able to sleep can be one of the most detrimental things for our health. When our bodies are deprived of sleep, we notice changes in our mood and our memory, and generally struggle to concentrate or focus. A lack of sleep weakens the immune system too, leading to a risk of serious medical conditions such as obesity, heart disease and diabetes.
So it’s important to have a relaxing environment where you can allow your body to rest and recharge. This all begins with considered bedroom design, the right levels of comfort, and the perfect ambiance to calm the body and mind. If you can’t sleep at night, here are five things you can do to make a change.
1. Change your mattress
Investing in the right mattress is key if you want to ensure a good night’s sleep. Not only will the correct mattress provide better support for your back, but it will deliver the best possible comfort based on your specific needs.
A lot of insomnia can be attributed to back pain and changing the firmness of your mattress may be able to alleviate this problem. Medium firmness usually works well, as mattresses that are too hard or too soft fail to give your neck and back sufficient support. Our Viscos Response 3000 Mattress helps to create optimal spinal alignment while reviving your pressure points, and is great for side, back or stomach sleepers.
If you prefer something a bit softer but with the same level of support, the Cassini 5000 Mattress is soft to medium in firmness, and is made from sumptuous layers of lamb’s wool, cashmere and silk. It provides incredible comfort and can help improve lower back pain without being too firm on the body.
2. Change your lighting
Something as simple as lighting can impact our mood and behaviour, and that’s why it’s important to consider the type of lighting you have in the bedroom. Things such as light positioning, light colour and light strength all make a difference to how you feel. If you want to relax and wind down properly before you go to sleep, make sure you dim the lights an hour before bedtime.
Exposure to bright lights in the evening can inhibit production of melatonin in the body, which ultimately affects your sleep-wake cycle according to Howtosleepwell.org. So switch bright LED spotlighting with soft lamps or lights with dimmers, and apply this to all rooms in the house after hours.
3. Change your curtains
While blackout curtains usually cost more than standard curtains, they are an investment worth making if you want to improve your sleep. For many people trying to drift off, bright street lights or even a bright moon can make snoozing tricky. Light exposure stimulates the mind and body, so having total blackout can be helpful.
As well as making sure your curtains are made from thick fabric that light cannot penetrate through, getting the measurements right is vital. Make sure they are long enough and wide enough so it’s not possible for light to seep in through the cracks.
4. Tidy the space
One of the easiest changes you can make to the bedroom to make it a more relaxing space is to give it a good clean. Keeping it tidy and free from clutter is fantastic for clearing the mind and reducing stress levels. And bedroom storage such as storage benches are a low-cost fix when you lack wardrobe space.
Additionally, dusting and vacuuming will also improve indoor air quality, helping you stay healthy and breathe better through the night. If your bedroom has damp or mould during the colder season, a dehumidifier can be a great idea as it will minimise harmful mould spores and bacteria in the air.
5. Do something relaxing
Tossing and turning or trying to force yourself to sleep can often make insomnia worse. If you can’t get to sleep, try doing something relaxing instead. Listen to soothing music, read a book, or try some meditation. It’s important to calm your mind, as stressing about not being able to fall asleep will only make it more difficult to doze off.
Drinking herbal tea to induce sleep may also be beneficial. Ingredients such as camomile, mint, passion flower, lavender, organic ashwagandha root and nutmeg can all be used in teas to help you relax.
And remember, a peaceful night’s sleep begins with good bedroom design. Shop our comfortable, sturdy and supportive beds and mattresses online now.