Easy and Affordable Tips to Get the Sleep You Deserve
Guest post was authored by Cheryl Conklin
Image by Lux Graves on Unsplash
Do you have trouble sleeping through the night? Many people have difficulty getting enough sleep and, as a result, struggle with fatigue throughout the day. Fortunately, you don’t need to spend a lot of money to get the sleep you deserve, and following a few budget-friendly tips — such as improving your sleep hygiene and creating a peaceful environment in your room — will give you the rest and relaxation you need. For those with mental health concerns, not only will getting enough sleep makes it easier to get up in the morning, but it will also help you manage your mental health, fight insomnia, and enjoy your good days with great energy.
Here are some easy tips for better sleep that won’t derail your budget.
Sleep Hygiene
Sleep hygiene, or the things you do to prepare yourself for sleep, is extremely important for those struggling to fall asleep and stay asleep. For people who have a hard time sleeping, modifying your sleep hygiene could be the secret to getting a great night’s sleep. One of the most important things to do in the evening is to limit your screen time. Keep your TV, phone, or laptop out of the bedroom, and avoid using screens for at least an hour before you go to sleep. Your body produces melatonin to help you get to sleep, but the blue light emanating from your screens mimics sunlight and halts the production of melatonin, keeping you awake all evening and maybe all night. Instead of using your phone or tablet, reach for a book, do some stretching or breathing exercises, and find a way to relax before bed. You can also use a comfortable set of headphones to listen to soft music to help you fall asleep. Noise-canceling options can help you block out any noise that could disrupt your sleep.
You may be tempted to reach for caffeine, alcohol, or a sugary snack in the evening, but these substances can actually make it more difficult for your body to sleep. Instead, choose a cup of tea and opt for a light snack in the evening. Additionally, following the same routine each night will signal to your body that it’s time to sleep, and you’ll have an easier time falling asleep. Creating great sleep habits doesn’t cost a thing, so make these changes today.
Preparing Your Sleep Environment
Along with sleep hygiene, preparing your sleep environment can have a huge impact on your sleep. Be sure the temperature of your room is set between 60 to 68 degrees, and enjoy sleeping under a soft comforter without overheating. Invest in room-darkening blinds to create an ideal sleeping space and pick a mattress that feels good for your back. Find the right pillow for your sleeping position and look for soft sheets that feel good on your skin. For people struggling to fall asleep at night, it’s recommended to paint the walls a neutral color and use soft textures and colors for bedding and artwork.
You don’t need to spend a lot of money on your bedding. Look for soft pillows, comfortable bedding, and warm-toned accents to make your room feel safe and inviting. You can even find gadgets to help you sleep such as a white noise machine, or a gentle nightlight.
Talk to a Psychologist
If you’re struggling with a mental health concern or a sleep disorder that’s keeping you up at night, talk to a psychologist or counselor and seek treatment. You may be suffering from insomnia and nightmares, and addressing the underlying cause can help you sleep at night.
For those struggling to get a good night’s sleep, it’s important to practice good sleep hygiene and spend your evening winding down. Being mindful of your budget, create an inviting room, and enjoy getting enough sleep. If you suffer from a mental health concern that gives you insomnia, talk to a psychologist and give yourself all the tools you need for a great night’s sleep.