Do you always toss and turn for hours before falling asleep? Making a few adjustments could help. Here are a few tips to help improve your sleep quality.

1. Create A Relaxing Sleep Environment

Your bedroom should have just the perfect environment to promote sleep. The first step to creating a restful atmosphere in your bedroom is by getting rid of clutter and keeping it clean and organized at all times. Your mind should automatically switch to sleep-mode when you set foot in the bedroom. That said, it would be advisable to use the bedroom only for sleep alone. Any other business should be done elsewhere. Try investing in blackout curtains, dimmer lights, and a sound machine to help create the perfect environment for sleep.

2. Invest in A Good Quality and Comfortable Mattress

Your mattress has a direct impact on your quality of sleep. A good mattress should not only be comfortable but also support your body weight and structure. Too soft a mattress will result in awkward sleeping positions, while a firm mattress might feel like you are sleeping on a rock. That said, it would be advisable to shop for just the right mattress. Take a look at these Sleep Number reviews. Be sure to test and try out several beds before settling for one. Consider buying a mattress from stores that allow returns, or even at high-end hotels after trying them first.

3. A Good Pillow Is A Plus

A comfortable pillow would be a welcome addition to your bed, and could also help you sleep better. You however need to invest in a pillow that fits your preferences and needs. Some people prefer firm pillows while others like softer ones. It would, however, be advisable to check the pillow material inside to avoid allergic reactions. Talk to your doctor if allergic to various materials to see which option is best for you.

4. Have A Bedtime Routine

Make it a habit of engaging in specific activities an hour or so to your bedtime. Engaging in calming activities, such as reading a book, drinking warm milk, taking a warm shower, and even turning off all electronic devices, will go a long way in promoting good quality sleep. Yoga and deep breathing exercises can also come in handy if trying to relax your body and mind.

5. Mind Your Preferred Sleeping Position

Your sleeping position might also be the reason you hardly get enough sleep. An excellent example of this are people that prefer sleeping on their back. Back sleepers are at the highest risk of sleep apnea. This is because their tongue slips backward as they sleep, making it hard to breathe well. Training yourself to sleep in a different position, as well as positional therapy, might help prevent this from happening. Talk to your doctor for advice on the best sleeping position if expectant.