A good night’s rest can work wonders for your health and mood. However, many people struggle to have a restful sleep for many reasons, including nighttime distractions. It also doesn’t help that 74% of UK adults have experienced a decline in their sleep quality.
These distractions happen as a result of many factors, with the common ones being lighting and excessive screen time. Below are other common but often overlooked distractions that disrupt your bedtime and how to deal with them.
- Unsuitable bedding
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Your bedding plays a crucial role in how comfortable you feel during the various weather seasons, from autumn to spring, summer, and winter. For example, in summer, microfibre bedding can be very uncomfortable to use. They are less breathable, trap heat, and have poor moisture-wicking abilities, making them less ideal in hot and humid conditions. Therefore, using such bedding during the hot season can significantly disrupt your sleep, making it better to use ideal bedding for hot and cold months. Your mattress is another element to consider, as you will struggle to sleep if it lacks ample support for your spine and back in general. Excellent head, neck, and back support significantly contribute to how much of a good night’s rest you get, so make it a point to get the right bedding for you.
- Environmental odours
According to research, many people in the UK are worried about the effect of unpleasant smells in their homes. The report further stated that the combination of pets, dirty drains, and smoke had created smells that affected the general indoor quality. When left unchecked, these can go further to negatively impact your sleep, especially when they emanate from your carpets, curtains, and upholstery. It would be best to thoroughly steam clean these areas of your home to eliminate the unpleasant smells. The next thing is to invest in quality air purifiers to keep your indoor air fresh. Also, remember to embrace cross-ventilation in your home to allow fresh air indoors. You can introduce pleasant scents with the help of your favourite oil diffusers to create a relaxing atmosphere for a good night’s sleep. Oils like lavender, chamomile, and cedarwood are excellent for their calming properties.
- Noise and light pollution
Studies reveal that many people sleep better with white noise, a combination of audible sound frequencies believed to mask disruptive environmental sounds. However, there’s also another type of noise which can be distracting; a combination of unwanted sounds that can be very distracting and is often described as noise pollution. Urban dwellers are especially familiar with noise pollution at night and are among the most common categories of people who struggle to sleep. For instance, the sounds of sirens, traffic, and even late-night revellers can filter through your sleeping space. You can counter this by investing in quality earplugs to block out external noise. You can also opt for a high-quality white noise machine if gentle, consistent humming sounds are soothing for you. Over the years, however, others have shown interest in a more immersive approach, which includes playing soothing rain or ocean wave sounds through earphones.
Meanwhile, light pollution or excessive illumination at night can also disrupt your sleep. You can, however, resolve that with the use of a quality sleep mask. Admittedly, what works for you may not necessarily be a solution for the next person, explaining why it’s better to explore different options to find what works for you.
- Uncomfortable sleepwear
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What you wear to bed can influence how well you sleep at night. Loose-fitting and breathable fabrics promote airflow while regulating body temperature. Sleep experts say nightwear with moisture-wicking properties is also excellent for those hot summer nights when temperatures are higher than usual, as they help reduce the likelihood of your skin getting damp and you feeling uncomfortable. In chilly weather, however, insulated clothing will keep you warm and comfortable without feeling the biting cold. Choosing the wrong sleepwear can mar a positive sleeping experience, especially when you’re experiencing extreme ends of the weather, whether heat or cold. If left unchecked, you can wake up feeling unrested and lacking energy for the day ahead.
Modern life and living have given rise to several nighttime distractions, but knowing what some of these are and how to deal with them can go a long way. The above examples can guide you in knowing which distractions to avoid and how to effectively manage them when they do arise to ensure you have a good night’s sleep.
