Improving sleep quality on a budget

Everyone has had the odd restless night and has paid the price for it the next day. A bad night’s sleep isn’t a terrible thing now and then, but if it happens regularly, you may need to change things up. Improving your sleep quality does sound like it will be expensive, but there are some ways to keep costs down. Here are some tips to boost your sleep without breaking the bank or too much effort. 

Why sleep quality matters

Over the years, research has continued to stress the link between quality sleep and physical and mental health. Giving your body and brain downtime encourages healing and mental processing that won’t happen during waking hours. 

Poor sleep over a sustained period of time means your body is working at a lower capacity, so vital functions will suffer. Often, this leads to fatigue, memory issues and a compromised immune system. 

Assessing your current sleep setup

Before you can make some improvements, you need to take a look at your current set-up. Think about the age of your bed. Unfortunately, the most-loved beds can often cause back or neck pain if they are too old. This is the perfect time to upgrade your mattress to a plush new one. Don’t forget your pillows. Lumpiness and thinness can cause you discomfort and may contribute to night wakings. 

Temperature is also important. Too hot or too cold can disturb you, preventing you from getting into the deep sleep cycles you need. 

Mind your daytime habits and lifestyle

What you do during the day has an effect on your sleep. Circadian rhythm is important for regulating your brain, so make sure you have plenty of exposure to natural light in the day. You could pair this with regular exercise, such as an outdoor walk, though try to keep this away from the later hours of the day.

The UK is a coffee nation, but it can be detrimental to sleep. Keep the stimulant drink to a minimum and cut yourself off earlier in the day. 

Wind down and manage stress before bedtime

It can be so frustrating trying to sleep with your mind racing a million miles an hour. Before you get into bed, give your brain permission to wind down.

Try to limit your screen time. Spending time doomscrolling or watching one more episode of your favourite show may feel good in the moment, but the blue light being emitted from the screen triggers your brain to stay awake. 

Create a relaxing bedtime routine. You may want to start with some time reading or doing meditation, both of which are great for quietening the mind. Whatever you do, just keep away from work-related tasks, as this will prolong your winding down.