Many adults in the US are plagued by difficulty falling or staying asleep, and sleep can be especially difficult when you’re missing your former partner. In fact, Huffington Post says nearly a third of us have issues with getting the rest we need to thrive. Yet sleep often comes down to simple habits. Here’s a look at some ways you can improve your slumber after a tough breakup without the use of sleep aids.
Check Your Mattress
It’s no surprise that a great mattress leads to a great night’s sleep. However, many of us still sleep on substandard mattresses. For starters, any mattress over ten years old probably needs to be replaced. Over time, the materials wear down, and the support you need for restful sleep is lost.
Moreover, a mattress that’s too small will keep you up at night, particularly if you sleep with a partner. If you share a bed with another person, make sure you’re at least in a queen-size mattress. This size is often ideal, as it provides enough room for two without taking up as much floor space as a king.
Take time to find the one that suits you best. For instance, Leesa mattresses are great for those who want as little movement transfer as possible; Allswell mattresses are a great pick for people who want the foam mattress experience at an affordable price point.
Turn Out The Lights
You probably switch off your lamp before bed, but is your room as dark as it could possibly be? Dr. Ben Kim says true darkness is important for getting the quality sleep you need. Light will pull you out of the deeper sleep cycles, even if you don’t wake up all the way. This leads to fitful, unproductive sleep, and can even contribute to health concerns.
Try to reduce as many sources of bedroom light as possible. This can be achieved through the use of blackout curtains, removing electronics, and other steps. If you can sleep with one comfortably, a sleep mask is a budget-friendly solution.
Care for Yourself
What you eat can have a big impact on how well you sleep. Indigestion and acid reflux are a common source of sleep troubles. A simple way to reduce these issues is to pay close attention to what you eat, particularly at night. The closer you get to bedtime, the more you should avoid heavy or spicy foods which might disrupt your rest. If you’re craving something late, Eat This, Not That suggests aiming for some kiwi fruit, almonds, or dark cherries.
Keep an eye on caffeine consumption as well. Having caffeine in the afternoon or later will disrupt your ability to rest well into the night. Depending on your sensitivity, you may need to cut out caffeine earlier in the day.
Look for activities you can participate in that will help you relax. A regular fitness routine can boost your mood and promote sleep as well. Meet up with a friend you haven’t seen in a while, or get yourself a relaxing massage. These little things can add up and aid the healing process.
Getting a good night’s rest after a difficult breakup allows you to take on the world during the day. Sort through your habits and make adjustments as needed. With simple lifestyle changes, the odds are good you’ll be sleeping like a baby in no time!