Three ways to improve your sleep without breaking the bank

If you asked most people if they’d like a better night’s sleep, few would probably say no! However, finding the perfect solution to a good night’s sleep isn’t always easy.

When it comes to getting a better night’s sleep there’s so much you can potentially look at to change. From improving your sleep hygiene to investing in the world’s best mattress, you have a world of options open to you. But what if you don’t have the budget to invest in significant upgrades? Here are three cost-effective steps you can implement in order to improve your sleep.

1) Get a high-quality topper

If the mattress you sleep on already has a few years under its belt and does not quite deliver the same night’s sleep as it used to, then it’s time to look into available alternatives. Of course, this doesn’t mean you’ll need to rush into things and spend a fortune on a new mattress. On the contrary – you can keep the same mattress, yet upgrade it to the next level.

How do you do that? By buying a topper that comes on top of your mattress, you can offer yourself extra comfort and spinal support throughout your sleep hours. A topper comes with an extra 4-8 cm in height, which can make a world of difference when it comes to the overall quality of your sleep and to your back’s health.

Having said this, since a topper will bring you benefits from the outset, it doesn’t mean all toppers are created equal. So it pays to invest a bit of time and do your research – be sure to read the mattress topper review first, so you can actually buy the best mattress topper for your needs. You’ll eventually see how your sleep improved without actually having needed to change the mattress and breaking the bank.

2) Maintain a high bedroom cleanliness level

Keeping a clean bedroom leads to better sleep – that’s undeniable. We’re not only talking about keeping your bedroom clutter-free – which definitely helps in creating a better sleep environment, but we’re also talking about keeping it clean.

In other words, ensure there is as little dirt and dust as possible, both in the air that you breathe and the fabrics you sleep on. Making it a habit to clean your bedroom daily will result in a healthier sleep environment which ultimately leads to a better night’s sleep. 

We’re talking about dusting the entire furniture, including those nooks and crannies you tend to overlook. 

It’s also a good idea to wash your bedding at least once a week – set a day for it each week and stick to the schedule, so you don’t have to unnecessarily spend energy on deciding the details then. Freshening up the air in your room daily is also an excellent plan – this way you’ll breathe in fresh air before bedtime, which allows for a more restful sleep. 

All this will lead to a less charged sleeping space and will open the path to an increased sleep quality. 

3) Listen to meditation music

You don’t need to be particularly spiritually inclined in order to listen to meditation music before bed. In fact, anyone can do it and it’s a recommended habit to pick up on, as it helps to relax the mind and release sleep-conducive hormones. 

Your body will actually sync your heart rate to the music, which will also make blood flow better and lower cortisol levels. When you look for this kind of music, what you’ll need is either binaural beats in the theta range (4-8 Hz), since they are linked to REM sleep, or binaural beats in the delta range (1-4 Hz), which have been associated to relaxation and deep sleep. 

If you want, you can actually leave it in the background while you sleep, since its effects will keep shining through until you wake up the next day. Thankfully there are plenty of free resources available online, so simply pick what you feel rings best to your ear and what delivers the best results for your sleep.
These are only three of the ways in which you can improve the quality of your sleep, but the truth is the list could go on and on. Sleep is a natural thing and it doesn’t usually require anything artificial about it – nor does it require excessive spending. All it needs is a bit of slowing down and creativity in order to connect with the essence of the matter.