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Budget-Friendly Ways For Adults And Children To Sleep Better

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Better sleep is something we should all be aiming for. According to the CDC, one in three adults don’t get enough sleep, while children of all ages are sleeping for fewer hours than recommended. This can lead to a variety of health issues, from mental health problems like anxiety and depression to physical illnesses such as type 2 diabetes, obesity, and cardiovascular disease.

Conversely, getting enough high-quality sleep has been shown to boost the immune system, improve memory, and lead to a longer, healthier life overall. Sleep allows the body to rest at the end of every day and even helps it heal, making a good night’s sleep crucial for those of us with spinal cord injuries. If you have been struggling to sleep lately, here are a few things you can try that won’t break the bank.


Have A Bedtime Routine

A bedtime routine signals to your mind and body that you are powering down for the night. It can involve anything that soothes you, from a warm bath with essential oils to a cup of tea (preferably a caffeine-free infusion like chamomile) or even a gentle yoga routine. These rituals don’t cost much at all, but can make a huge difference in your state of mind when you go to bed. The idea is for you to enter a state of relaxation where you won’t be kept up by anxious thoughts, allowing you to drift peacefully to sleep. Whether you want to incorporate a warm mug of decaf tea, guided meditation or a sound machine into your bedtime routine, you can find what you need at a retailer like Amazon, which truly offers just about every product under the sun for a reasonable price. You can find promo codes online or keep an eye on their Gold Box Deals page, which is updated daily.


Get New Linens

The quality of your linens and pillows can make a big difference to your quality of sleep, and it can also make you more excited to get into bed. Invest in a high-quality set of sheets and pillows, and you will be amazed at the difference it makes. This guide by Real Simple will help you choose among the hundreds of choices. To keep it budget-friendly, hunt down discounts, rebates, and cash back offers online at major retailers like Walmart, which frequently has money-saving opportunities and will ship items directly to your home. For local Walmart deals, head to their Weekly Ad page and plug in your zip code.


Update The Paint Color

Is your room a relaxing environment? It’s true that you are not likely to see the color of your walls during the night, but it can make a big difference to your mood in the lead-up to bedtime. The best colors for relaxation are cool colors, like blues, purples, greens, and greys with cool undertones. On the other hand, warm colors, like reds, yellows, and oranges, can make us feel excited or anxious, neither of which leads to a good night’s sleep. Leave the bright accent walls for other rooms of your house, but keep your bedroom cool and calming. You can use a site like to find deals and then head over to a retailer like Home Depot to find savings that will keep your bedroom-painting project within your budget - or under it!


Improve Your Lighting

Make sure the lighting set-up in your bedroom is conducive to a good night’s sleep. The lighting in the evening should be softer and warmer than the big central light you use for the daytime, so your eyes can gradually adjust. Instead of opting for an expensive adjustable light system, just get a couple of lamps that provide just enough light for you to use your bedroom in the evening. A pair of good blackout curtains is also a good idea, especially if you are easily awakened by natural light from outside. Target has a lot of beautiful, budget-friendly options for both lighting and drapery, and you can further your savings by looking through their weekly deals or for online promotions.


You can combine these tips with anything that will make you more comfortable, from cozy woolen socks to an aromatherapy machine. These small changes may not seem like much, but they quickly add up to make your sleep environment a more pleasant, soothing space. If you have kids, make sure to apply these practices to their nighttime routines and to educate them on the importance of winding down before bed. Simply put, if your brain is relaxed, it will be easier for your body to relax.

Article provided by Julia Merrill