Photo via Pixabay
Tens of millions of Americans suffer from sleeplessness, a cultural trend that has resulted in a booming sleep industry. Expensive new sleep technologies, from wearable trackers to smart mattresses, claim to help us get the quantity and quality of sleep we so desperately need. But when you’re a parent, it just isn’t realistic to spend money on fancy sleep gadgets. Fortunately, doctors suggest that low-tech, cheaper solutions are just as good (if not better) at improving our sleep. Here’s how you can cut costs and save money while helping your family get better quality sleep.
Boost Comfort Without Spending a Fortune
A hot and uncomfortable bed is one of the greatest barriers to a restful sleep. Luckily, doing some online research will help you find a supportive mattress, cool linens, and comfortable pillows all within your budget. That way, you can slumber soundly and wake up feeling refreshed without spending an arm and a leg. Instead of buying expensive silk or satin sheets, find traditional lightweight cotton sheets for affordable ventilation during the night. Fans can also help you sleep cooler while cutting your spending on air conditioning. Also, check out this article by The Sleep Judge to find some great options for mattresses under $200. These mattresses can be ordered online from major retailers like Amazon so you can have them shipped directly to your door! Before you buy, be sure to hunt for savings and additional offers online.
Create an Affordable Sleep-Inducing Environment
According to The Sleep Doctor, your bedroom should feel like a calming sanctuary. If it doesn’t, there are a few cheap fixes you can make. First of all, remove clutter from your bedroom along with anything that isn’t associated with sleep. This includes objects like your work desk and television. Then, paint your walls in peaceful colors such as soft blues or greens. In an ideal world, we would all have dimmer switches in the bedroom so we could reduce our light exposure in the evenings. However, it’s much easier and more affordable to simply replace the lightbulbs in the bedroom with non-halogen, 45-watt bulbs. Additionally, get some nightlights so you can avoid turning on bright overhead lights when you need to get up in the middle of the night.
People who have trouble falling asleep are often encouraged to try blackout curtains on their bedroom windows. These will block street lights from filtering into the bedroom to help your body produce the sleep-inducing hormone melatonin. Additionally, inexpensive white noise machines can prevent outside sounds from disrupting your sleep. You can easily find these items at affordable prices from stores Walmart in combination with extra savings you can unearth online.
Practice a Calming Bedtime Routine
A bedtime ritual costs next to nothing and is a great way for both parents and kids to wind down before bed. Following a consistent routine will train your body to relax at the optimal time every evening. Aim to start your bedtime routine at least 30 minutes before bed. During this time, kids may enjoy relaxing activities like taking a bath, reading a book, journaling, and reflecting on their day. Parents might like to wind down with a cup of tea, quiet meditation, or some gentle yoga. Use store promotions or coupon codes at places like Target to save on yoga mats, candles, herbal tea, and journals as you stock up on supplies for your family’s nighttime rituals. Most importantly, keep electronics out of your and your child’s bedtime routine since the blue light emitted from screens has been shown to interfere with sleep quality.
Getting quality sleep is extremely important for the well-being of kids and adults alike. It reduces our risk of chronic diseases, supports our mental health, and gives us the energy we need to engage in healthy exercise during the day. Sleep plays such a key role in our lives that it’s of utmost importance we find ways to reduce sleep-deprivation and sleep disturbances no matter what our budget is. Luckily, it’s entirely possible to improve your sleep without burning a hole in your wallet.