How To Go To Sleep When You’re A Light Sleeper

Health & Fitnessby Mashum Mollah06 June 2020

Light Sleeper

There’s nothing more frustrating than being able to fall asleep quickly, only to be interrupted through the night by even mild disturbances. If you’re struggling with a lack of sleep due to the number of times you find yourself waking up at night, there are specific strategies and techniques you can implement that can make things a lot easier.

From finding the best mattress to keep disturbances at bay, to creating a nightly ritual that might be able to improve your mind’s restlessness, here are some of our top tips when it comes to sleeping deeper and without interruption.

Here are How To Go To Sleep When You’re A Light Sleeper:

Tip #1: Drink A Hot Beverage Before Going To Bed

Bed

Developing a nightly ritual of sipping on some hot herbal tea before bedtime has a lot of unexpected benefits to your sleep cycle. Not only do certain herbal teas actively combat troubles associated with a lack of sleep, but they also have a calming effect.

Be sure to avoid particularly heavy meals right before bedtime, as well as alcohol, both of which can actually perpetuate interruptions through the night, and can have severely damaging effects on your sleep cycle. Instead, opt for something lighter and nutritional, that focus more on you getting the right amount of proteins and vitamins to keep you feeling your healthiest for the day that is to come.

Sipping on teas such as chamomile or mint right before bedtime can, therefore, allow you to experience deep sleep quicker than you might usually do. When you are in the deeper stage of your sleep cycle, you’re far less susceptible to being woken up halfway through your rest.

Tip #2: Optimize Your Bedroom For Uninterrupted Sleep

Bedroom

Your bedroom furniture can deeply influence the ways in which you experience rest and your sleep cycles. Make sure you have your basics covered: you’ll want to reduce the entry of natural light as much as possible, keep temperatures cool, and reduce any chance of external noise so as to avoid being interrupted.

These may seem like minor or insignificant changes to make to your bedroom, but they can play a crucial role in getting an uninterrupted night’s sleep. This is especially true for light sleepers, who tend to be more sensitive to environmental factors than regular people looking to achieve the right amount of rest.

Block the light out in your room using darker, heavyset curtains, and try to soundproof your bedroom so that you’re less likely to be interrupted by any external noise. The optimum temperature for sleep is around 15-18 degrees Celcius, so if you have central cooling, make sure you aren’t keeping your room any warmer than that. You’ll also want to keep the right tools for a good night’s sleep right on hand.

As unlikely as it might seem, finding the best mattress you can for your sleep position can also influence the way your sleep cycles look. The best mattresses for light sleepers are ones that have motion absorption technology to prevent any interruptions through the night.

Memory foam mattresses tend to be a great choice for exactly this reason. Shock-absorbent material means that they are the best mattress for those who share their beds with a partner who tends to toss and turn through the night.

Tip #3: Keep Your Phone Away and Read A Book

The blue light present in your phones and screens can damage your body’s production of melatonin, which can in turn severely impact the quality of your sleep. Get into the practice of putting your phone away a few hours before bedtime, and put a habit in place of all that scrolling through Instagram so that the transition is a little easier.

If you haven’t already, it’s worth investing in digital reading devices that allow you to read in the dark without the use of sleep-interrupting light. Getting into the practice of reading before bedtime will help you get started on that long list of recommendations you’ve been meaning to get around to while bringing much-needed relief to your sleep.

If reading isn’t quite your thing, there are other rituals you can put into place over reviewing your options on Netflix. This includes practicing some calming, night-time yoga, listening to soothing music or mindfulness guides that allow you to commit your intentions for focus through your rest, and even lighting up calming candles to get your mind at ease.

Tip #4: Finding other sleep accessories that can help keep you asleep through the night

If you’re confident you have the best mattress for your sleep already, there are other sleep accessories you can invest in to try and improve your rest. Weighted blankets are an increasingly popular tool for those who suffer from multiple interruptions through the night to experience a good night’s sleep.

Weighted blankets work by distributing an even amount of weight uniformly across the body – this sensation evokes the feeling of being swaddled or embraced, prompting a response of comfort from your brain.

Similar to the best mattresses for light sleepers, weighted blankets also further prevent you from being interrupted by external stimuli in your room, since the sensation of being weighed down provides the almost physical equivalent of white noise.

When picking out a weighted blanket for yourself, you’ll want to ensure that it comes in at only about 10% of your body weight to get the most out of it. As with even the top rated mattresses, you’ll also want to keep things like material and feel in mind – if your room tends to get stuffier at night, cooling weighted blankets can be a safe choice to ensure you won’t experience any discomfort.

Finding the right weighted blanket or the best mattress for your room are great starting steps towards a sleep hygiene routine that ensures you’re getting your full eight hours per night. Many people struggle with the problem of having trouble sleeping, but the fact is,  good sleep is totally achievable with a little time, planning, and practice.

Apply these tips to your daily sleep routine, and you’ll find yourself achieving longer and less interruptive cycles before you know it.

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Mashum Mollah

Mashum Mollah is an entrepreneur, founder and CEO at Viacon, a digital marketing agency that drive visibility, engagement, and proven results. He blogs at thedailynotes.com/.

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