Sleep is extremely important to your overall health, and chances are, you aren’t getting as good a night’s sleep as you should be. Losing sleep regularly increases your risk of serious medical conditions, like heart disease and obesity. The long-term effects of poor sleep can be devastating, but similarly, the long-term effects of great sleep can be wonderful. Sleep helps prevent the development of medical issues and boosts your mental health and immunity. Here are three ways you can improve your night’s sleep so you start seeing the benefits of great sleep.

Change what you sleep on

If you’ve ever spent the night on an uncomfortable bed, you know how important your mattress is. When you’re having trouble sleeping, you’re probably tossing and turning on your bed. This is a clear sign that it’s time to replace your old mattress with a high quality memory foam mattress. An investment of this nature is well worth the time and money because people who purchased new mattresses found a significant reduction in the amount of stress they experienced. Stress can also be a huge factor in your inability to sleep, so by replacing your mattress with something more comfortable and reducing your stress, you’re making sure you’re set up to have a great night’s sleep.

Buying a new mattress can also reset your brain. Since you shouldn’t be reading or working in bed, if you have been, buying a new mattress will let you reset your habits and signal to your brain that your mattress is not for work.

Change your nighttime routine

If you’ve already replaced your mattress and are still experiencing sleep issues, try changing your nighttime routine. Using your phone right before bed? You’re not alone, as 90 percent of Americans do. But studies show that using devices before bed suppresses the release of your body’s melatonin, causing your sleep to be delayed. Basically, your body thinks it’s still time to be awake. Make it a habit to put your devices away as early as possible so your body can begin to naturally get ready for bed.

If you’re still struggling to fall asleep, try drinking a warm cup of non-caffeinated tea, like chamomile, or taking a bath. Feeling warm and content is a great way to get yourself ready for sleep. You should also try to keep your routine consistent, even on the weekends. Engaging in your same nighttime and morning routine every day will keep you feeling healthy and energized.

Change your bedroom

If you’re looking for one more brilliant way to increase your sleep, consider changing your bedroom. Have a TV in your room? Put it in a guest bedroom or home office so you’re not tempted to watch it before bed. Add soft lighting to your room to use before bed instead of any harsh overhead lights. Make your bed in the morning or during the day and pile it high with comfortable pillows. This will make your bedroom a haven and your bed a place you look forward to falling into at the end of the day. Your bedroom should be your place for sleeping, so if that’s not the current impression it sends, you need to make some changes. Add comforting artwork or a white noise machine. Include anything to your space that makes it feel like the most luxurious, comfortable room in the house. Your body will love entering this space and falling asleep.

People are always focused on moving and working, but this could be hurting your ability to sleep. Rest is extremely important, and there are things you can do to improve your sleep and your health. If you follow these steps, you will feel revitalized and rested in no time.

Author's Bio: 

A freelance writer with a BA in English from Sarah Lawrence College.