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Sleep Well: Small Changes to Improve Your Sleep

Sleep is essential to our mental and physical sleep. Getting the proper amount of sleep makes us feel rested in the morning and keeps us going throughout the day. The amount of sleep we get can hugely affect our mood. Hence it’s important to strive to get enough hours of sleep and improve our sleep quality.

Unfortunately, it’s not easy to do for everyone, and a huge percentage of us find ourselves regularly sleep-deprived. In this case, implementing good sleeping strategies can be overwhelming, but it’s possible to make the situation better by making small changes to promote restful sleep.

Invest in Your Bed

How comfortable your bed is has a huge effect on your sleep quality. The best way to improve bed comfort is by investing in high-quality bed items. The biggest component on the list would be the mattress.

To pick the right mattress, you’ll need to test it out for at least 15 minutes. That said, make sure you have enough time when you go to the mattress store to test different beds before you finalize your purchase.

For example, a medium-firm mattress promotes proper spinal alignment and provides the right amount of comfort to decrease body aches and pains. If you want to know if this level of firmness works for you, spend about 15 minutes lying on the mattress in your typical sleeping position. Do the same when you test out a softer and firmer mattress for comparison.

Remember: the right mattress firmness depends on personal preference, and you should pick the firmness level you feel most comfortable with.

You can increase the comfort level of your bed by using a mattress topper for that plush and soft feel. Smooth sheets and pillowcases matter more than you think; investing in high quality, moisture-wicking bedding set will surely pay off.

Aside from that, comforters and pillows can make a difference in your sleep comfort. Comforters vary in thickness, as pillows vary in height and firmness. Ideally, test out pillows at the same time you test a mattress. This simulates the actual comfort level that you’ll get at home.

On top of that, a sturdy bed frame ensures that your bed doesn’t rock and squeak when you turn in your sleep. The noise can disturb your sleep, and this can pose a problem to those who find it difficult to return to sleep when they’re woken up by the noise.  This is why investing in your bed is the first thing you should do if you want to improve your sleep.

Use Scent Therapy

scent therapy

When we think about the factors that can affect our sleep, scent is the last thing we consider. While it may seem a far-fetched idea, scents and smells actually have a direct effect on sleep.

The relationship between sleep and smells is a many-sided subject, as it affects various aspects of sleep and the sleeping environment. A nicely scented room makes the space more conducive for resting and sleeping.

Certain scents can make you feel more relaxed and at ease, which in turn induces sleep. Scents can make the bedroom feel more inviting and cozy, triggering a response in your body that sets a positive mood that may help reduce stress, which is considered the main barrier to achieving restful sleep.

Scent therapy or aromatherapy is known to promote better sleep and help provide a better and more relaxing slumber. Lavender scent is a popular bedroom scent choice, as its scent is known for its natural relaxing effect.

Typically, scent therapy involves a few things: a diffuser, your choice of essential oil, and water to dilute the oil. The amount of essential oil may vary, so it’s best to follow a scent guide and calculator for best results.

Try Bed Time Meditation

Setting a few minutes aside for bedtime meditation will prove beneficial to you. This is your time to slow your mind down before you sleep and avoid feeling restless and unable to sleep.

The first thing you need to is to set the bedtime atmosphere. You can do this by removing distractions like gadgets and other things that typically keep you awake. Once these things are out of the way and out of sight, get into a comfortable position and reach for your meditation tools.

There are guided meditation programs that you can listen to if you’re starting. But what’s important is keeping your meditative time free of noise, screen lights, and other distractions. Keeping your environment calm and serene can enhance the relaxing effect of your meditation.

These changes, no matter how small, can have a huge positive impact on your sleep. Investing in a quality mattress and bedding for comfort, using scents to help promote sleep, and setting aside time for bedtime meditation are small steps but will definitely enhance your sleep quality and make you feel well-rested every morning.

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