If you’ve been a light sleeper for a while, you know that it’s difficult to find ways to get deeper, longer rest. While you’re far from alone – around 60% of American adults report to be getting worse and worse sleep in the past year – it is integral to find a way to work around this for your own wellbeing.
Better sleep has a host of benefits that come with, including an improved sense of energy, mood, focus, and even heart health. With a little bit of planning and enough practice, deep sleep can be achieved even if you are a light sleeper.
Here are some of our top tips when it comes to getting the job done.
Optimizing Your Bedroom For Undisturbed Comfort
Make sure your bedroom is set up for an optimum level of comfort. This is especially necessary for light sleepers, who tend to be more prone than most to be woken up by mild disturbances.
There are a few simple ways you can ensure your bedroom feels tailor-made for sleep
- Keep your room cool. Sleep experts agree that 60 to 68 degrees Fahrenheit tends to be the best temperature for a peaceful night’s rest. If you’ve risen from bed in the middle of the night sweating or feeling stuffy, you might want to try this in order to keep yourself comfortable and primed for deep sleep.
- Block out unnecessary light. Our bodies have powerful internal clocks that dictate when we feel tired, and when we feel wakeful. Natural and artificial light can signal our brain to remain alert, even if it’s technically time to sleep. Stay away from your phones a few hours before bedtime, and if you have to get your eight hours during the day, invest in some high-quality light-blocking curtains to help.
- Learn the Chinese art of Feng Shui. Feng Shui focuses on the correct arrangement of your furniture and décor in relation to the flow of energy (Chi) and calmness, all the right ingredients for a more comfortable sleep. Choosing the correct mattress dimensions for your bedroom is a good place to start in arranging your space for undisturbed comfort.
Trial Sleep Accessories Designed For Light Sleepers
If you’re convinced you already have the best bedroom for your sleep, it’s worth looking to get a few sleep accessories that can help you along. Finding the best mattress you can is only one aspect of ensuring your comfort – other pieces of bedroom furniture or sleeping tools can assist you to secure deeper, more restful periods of sleep.
Weighted blankets are a great example of a tool that can help you practice deeper sleep. Usually used for therapeutic purposes, weighted blankets work by using gentle pressure stimulation to distribute an even amount of weight across the body. Weighted blankets have been proven to increase serotonin production in the body, which improves the deep sleep phase of your sleep.
This is especially handy for light sleepers, who tend to have less deep sleep in their sleep cycle due to their tendency to wake easily.
Another useful piece of bedroom furniture for those who struggle to get deep sleep are adjustable bed frames. Adjustable bed frames are particularly useful for those who struggle to achieve the correct sleep position in their rest.
If you’re a light sleeper who tends to struggle with getting comfortable before it’s time to hit the hay, an adjustable bed frame can go a long way in helping with finding that sweet spot and achieving a good amount of sleep.
Review Sleep Hygiene Practices For Deeper Rest
Sleep hygiene refers to a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
Obtaining a healthy amount of sleep is important for both your physical and mental wellbeing. All people, from children to older adults, can benefit from the practice of good sleep habits. One of the most important aspects of proper sleep hygiene is to spend an appropriate amount of time in bed – not too little, and not too much.
Sleep needs vary across ages and are especially important in relation to factors such as lifestyle and health. However, there are recommendations that can provide guidance on how much sleep you need just generally. Other good sleep hygiene practices include limiting daytime naps for 30 minutes.
Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help improve mood, alertness, and performance overall. Avoiding stimulants such as caffeine and nicotine close to bedtime is another way to improve this. While alcohol is well known for helping you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
Exercising also promotes good quality sleep for those who struggle with sleep deprivation. As little as ten minutes of aerobic exercises, such as walking or cycling, can drastically improve nighttime sleep quality.
Finally, you’ll want to steer clear of food that can be disruptive right before you go to sleep. Heavy or rich food, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks, can all trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
A better night’s sleep is within your reach!