How To Get Better Sleep: 6 Tips to Catch More Zs

Tossing and turning all night? You’re not alone. Millions of people struggle to get quality sleep, and the effects can be felt during the day in the form of fatigue, irritability, and brain fog. 

But here’s the good news: small changes in your environment and routine can lead to big improvements in how you sleep.

Here are six easy tips to help you catch more Zs and wake up feeling refreshed.

Why Good Sleep is Important

Getting enough quality sleep is about more than just feeling rested. Sleep plays a critical role in both your physical and mental health. Simply put, better sleep means a better you.

Boosts Immunity

While you sleep, your body produces infection-fighting proteins called cytokines, along with other important immune cells. Inadequate sleep weakens your immune response, making it easier to get sick and harder to recover.

Improves Mood and Focus

Sleep affects mood regulation and cognitive function. A good night’s sleep can boost your mood, concentration, and decision-making skills.

Supports Heart Health

Poor sleep has been linked to high blood pressure, heart disease, and other cardiovascular issues. High-quality sleep gives your cardiovascular system a chance to rest and repair and regulates processes like blood pressure and inflammation.

Helps Maintain a Healthy Weight

Sleep affects hormone levels that control hunger:

• Ghrelin – increases appetite, goes up when you don’t get enough sleep
• Leptin – signals fullness, goes down when you don’t get enough sleep

Getting enough shut-eye can actually help manage your weight.

Promotes Muscle Recovery

For those who exercise, sleep is essential for muscle repair and growth. During deep sleep, the body releases growth hormone, which helps: 

• Rebuild muscle
• Repair tissue
• Regenerate cells

Sleep gives your body the downtime it needs, reducing the risk of injury.

Tips to Get Better Sleep

If you’re not getting the quality rest your body and mind need, don’t worry, here are proven tips on how to get better sleep. These simple changes can help you fall asleep faster, sleep more deeply, and wake up feeling refreshed.

Stick To A Schedule 

Your body thrives on consistency. Try going to bed and waking up at the same time every day, even on weekends. 

A regular sleep schedule trains your internal clock and makes falling asleep and waking up easier.

Pro Tip: Create a relaxing bedtime ritual, like reading a book or doing light stretches, to signal to your body that it’s time to wind down.

Put In An Air Purifier

An air purifier can do wonders for your sleep environment by removing allergens, dust, and other irritants from the air. Cleaner air means better breathing and fewer disruptions during the night. It’s an easy upgrade that can lead to better sleep quality for allergy sufferers.

Old mattresses often harbor allergens, too. If your mattress is over 8 years old or you find yourself waking up with sniffles or itchy eyes, it might be time for an upgrade.

Reduce Screen Time 

Scrolling on your phone or watching TV before bed can trick your brain into thinking it’s still daytime. The blue light from screens interferes with your body’s natural melatonin production. 

Try putting away screens at least an hour before bed, or at least switching it to night mode. Consider swapping screen time for something calming, like journaling, meditating, or listening to soothing music.

Download A Sleep App

Knowledge is power. Sleep tracking apps can help you identify patterns in your sleep cycle and monitor restlessness.

There are also apps that offer guided meditations to help you wind down or provide white noise and calming sounds to help you fall asleep.

Try an Aromatherapy Diffuser 

Just like our sense of hearing, our sense of smell can play a surprisingly powerful role in how we relax. Essential oils can promote relaxation and ease anxiety. 

Some scents that are known to calm you are:

• Lavender
• Chamomile
• Eucalyptus
• Sandalwood
• Ylang-ylang

Use an aromatherapy diffuser in your bedroom to create a calming environment that encourages restful sleep.

Get A Better Mattress

All the lavender and meditation in the world won’t help if your mattress is uncomfortable. A high-quality mattress provides the support and comfort your body needs to rest and recover.

Spinal Alignment and Pressure Relief

The right mattress keeps your spine in a neutral position, preventing back and neck pain. It also cushions pressure points like your hips and shoulders, so you’re not tossing and turning all night trying to get comfortable.

Reduced Motion Transfer

If you share your bed with a partner, or pet, motion isolation is a must. A well-designed mattress absorbs movement so you won’t feel every toss, turn, or trip to the bathroom.

Temperature Regulation

Many modern mattresses are built with cooling technologies, such as breathable foams, gel layers, and moisture-wicking fabrics, that help regulate your body temperature and keep you from overheating at night.

Get A Better Mattress With Tampa Mattress Makers

If your current mattress is sagging, squeaking, or leaving you sore in the morning, it might be time for an upgrade. At Tampa Mattress Makers, we handcraft mattresses using top-quality materials designed for better sleep.

Plus, we offer a 100-Night Comfort Adjustment Program, so if after 14 days you realize your mattress isn’t right, we can alter the upholstery materials inside your mattress. Our goal is to make sure your mattress best suits your comfort needs so you can get better sleep.

Let us help you get the restful, restorative sleep you deserve. Visit Tampa Mattress Makers to find your perfect mattress today.