Many of us lead very active lives, juggling responsibilities like going to work, taking care of the house, and spending time with family--and that doesn't even include trying to find the time for a personal hobby. However difficult our daily schedule may be, many of us are still able to find ways to relax and hopefully get rid of some of that stress. Part of that recharge is being able to get a good night sleep at the end of a long, hard day. Unfortunately, though, some people just aren’t able to get enough sleep, especially in such an active house.
For those of us who haven’t been there ourselves, it can be pretty easy to imagine what a household with a number of children--all of whom have their own activities and needs--may look like. Or even just a household with a bunch of roommates, all actively living their own individual lives. Then add in all the other daily stressors of life, as you can imagine, sometimes it can be pretty difficult to get enough sleep at night, especially when living in such an active household.
With that in mind, here are a few tips that may help you get some better sleep in an active house.
1. Invest in earplugs or noise canceling headphones
Sometimes all you need to get through the day is a short nap to recharge, but that may be difficult in a house where there is often a lot of commotion or activity going on. If you seem to struggle on a regular basis with not getting enough sleep because there is a lot of noise or distraction going on, you may want to invest in a quality pair of noise canceling earplugs or headphones. Thankfully, there are tons of products like these on the market that are made just for this problem!
2. If you nap, nap wisely
While there is absolutely nothing wrong with a midday snooze, there are some tips that experts suggest to follow in order to maximize the results and minimize the impact to the quality of sleep later on. So, if you are going to take a nap, it is best to do so before 3 p.m. Anything later than that and you risk undoing any benefit by not getting enough sleep later. Also, research suggests that in order to receive the best benefit from a nap, it needs to be 30 minutes or less. This is to ensure that you do not get too far into the sleep cycle, as well as to help make sure you get enough good sleep later on when it is time to go to bed.
3. Create a proper sleeping environment
Part of getting better sleep is making sure that you are going to bed in a proper sleep environment. One that promotes a deep, quality sleep. A good sleep environment usually includes a dark space, with little to no light, as this lets the body know it is time to go to sleep. Try getting blackout curtains that block any light from entering the room. You can also consider getting a sleep mask to cover your eyes. Another part of a good sleep environment is one that is not too hot. Try setting the thermostat down a degree or two before you go to bed. Most experts agree the ideal temperature range for sleeping is 60-67 degrees Fahrenheit.
4. Choose the right mattress and bedding
A huge part of getting enough quality sleep at night is choosing the right mattress. If you find yourself waking up at night by tossing and turning, it may be time to buy a new mattress. The average American replaces their mattress every 7-10 years. It is also possible that you may have gotten the wrong mattress for your individual needs. If you believe your mattress is partly to blame for your poor sleep, then take a look at the wide range of high-quality and comfortable mattresses at The Bedding Mart. Don't forget that pillows matter too!
5. Create a nightly routine
Another tip that may help you get better sleep in an active house is creating a nightly routine. This can even be effective if you have children, sometimes all it takes is a little consistency. In fact, most children learn to love their nightly routine. This could look like eating dinner, finishing homework, spending quality time as a family, then bath time, and a story book. Or, you can even create your own personal routine, one that you do after the kids go to bed. You can read a few chapters of your favorite book or drink a cup of tea while listening to music. The most important thing is that the nightly routine helps teach your brain and body when it's time to go to sleep.
6. Get more sunlight
Simply spending more time outdoors and soaking up the sun can help you get better sleep at night. The body operates on a circadian rhythm, and a lack of sunlight can have a huge effect on our sleep patterns. Try getting at least 30 minutes of daylight in the morning and turn down the lights at night, this will help keep the body’s natural rhythm running smooth. It also doesn’t hurt that getting more sunlight can make you happier too!
7. Put down the electronics before bed
Plenty of research suggests that the amount of time spent looking at artificial light before bed can dramatically impact the quality and quantity of sleep we are getting at night. This means turning off phones, TV’s, computers, laptops, tablets, and gaming devices at least 30 minutes before bed. This is because light that electronic screens give off help keeps the brain alert and active.
Of course, these are just a few tips that can help anyone get better sleep. The Bedding Mart is a family owned company, so we know the importance of getting enough sleep in an active house. That is why we pride ourselves in being the one-stop-shop for all your mattress needs. Visit us online, or at any one of our seven locations across Arkansas, Missouri and Texas.