How to Sleep Better on a Budget

Poor sleep can quickly become the new normal. One bad night leads to another, and before long, you've stopped expecting much from sleep at all. But it doesn't have to be that way, and fixing it doesn't require a lifestyle overhaul or a big spend. Sleeping better on a budget is achievable for the average New Zealander.

Our guide explains how to improve sleep quality, from small changes to big upgrades like buying a new bed.

Lock in a sleep schedule first

Before spending any money or switching up your bedroom, the most effective thing you can do for your sleep is to go to bed and wake up at the same time every day, even at weekends. Your body runs on an internal clock, and consistency is what keeps it calibrated. Being consistent reinforces your body's sleep-wake cycle, which means falling asleep becomes easier and waking up feels less like a struggle.

Your body runs on habits. It’s easier for the body to relax and fall asleep if it’s not adjusting when this signal is sent every day. Once you have a set time you want to get up and fall asleep, try one of these sleep tips.

How to make your bedroom more relaxing to sleep in

The environment you sleep in may already feel relaxing, but there may be small changes you haven’t made yet that could make a big difference.

Keep it cool and dark

Although snuggling into a warm bed is comforting and relaxing, the ideal temperature for sleep is on the cooler side. Keep your bedroom sitting just below room temperature, and consider using a soft eye mask to block out the light that your curtains aren’t catching. A full curtain upgrade isn’t always feasible on a budget, nor can you always install them while renting.

Introduce screen-time curfews

Blue light from screens is well-known for being detrimental to sleep, but it’s not only the light itself that’s keeping you up. Checking e-mails, scrolling social media, or checking the news before bed keeps your mind active and awake. Switching to night mode and using yellow filters can help signal to your body that it’s time to wind down, but the best solution is not using a screen entirely. Smartphone habits, especially, can be hard to break, so allow yourself time to gradually follow this habit.

Make your bed a place for sleep, and sleep only

Another powerful change you can make at no cost is to only use your bed for sleeping. Using your bed for working or watching TV adds a barrier to strengthening the bed-sleep connection. Although the best solution is to avoid using the bedroom for anything that isn’t sleeping or getting ready, this isn’t always practical in homes without spare rooms or tight on space.

Add movement to your daily routine

Poor sleep often accompanies sedentary jobs and lifestyles. When your daily routine is anchored by an office or another environment where you’re mostly sitting down, it becomes harder to relax at night. Giving your body an outlet for movement can improve your sleep. Movement doesn’t have to be a high-intensity home callisthenics routine either. A short yoga or stretching routine before bed is a great addition to your nighttime routine.

The key is finding a type of movement that can become a sustainable habit. Committing to vigorous exercise every day can burn you out, and a vigorous workout session doesn’t guarantee quality sleep either. Find a small window for movement that you could stick to for a week. Good sleep takes time to accumulate, but every habit counts.

Monitor your caffeine and alcohol consumption

Caffeine and alcohol affect everyone differently, but both are worth examining if your sleep isn't great. Caffeine can linger in your system for hours after your last cup, so shifting that final coffee earlier in the day is a simple, free change worth trying. Tea, cola, and chocolate also contain caffeine and are easy to overlook.

Alcohol is trickier because it can feel like it helps you relax, but it disrupts the deep sleep your body needs to actually recover. Cutting back or stopping a few hours before bed tends to make a noticeable difference.

Take a look at what you're sleeping on

Last, but not least, good sleep habits are only so effective if your mattress or pillow is working against you. A quality mattress that supports your sleeping style is worth looking into, especially if your last upgrade was over five years ago. The good news is, it doesn’t take a fortune to make this change. A new mattress doesn’t need to set you back if you buy local.

Small upgrades for a better sleep

Everyone deserves a restful night’s sleep. Making small changes is the first step to going from feeling sluggish in the morning to approaching each day with confidence and a clear mind. If your mattress or pillow is due for an upgrade, browse our beds for sale to find an affordable option that suits the way you sleep. Or give us a call on 09 4449356, and our team will point you in the right direction.