5 Tech-Backed Tips to Conquer Insomnia and Restless Nights

It’s 1 AM. You’re lying in bed looking at the ceiling once more. You could be thinking over what was said earlier or worrying about what tomorrow will bring. Or maybe you're waking up again and again and can’t get into a good sleep rhythm. If this is what you go through, you’re not alone in this. Close to one in four adults in New Zealand have problems sleeping well for a long time. Losing sleep at night isn’t just tiring; it can also affect how you feel and enjoy your day.

Fortunately, there are some practical steps you can take to deal with this. Experts in sleep say that pairing healthy habits with supportive sleep technology can actually help. These five suggestions use both science and technology to help you get better and more restful sleep.

1. Create a Consistent Sleep Ritual

A good routine is the first thing you need to help beat insomnia. Sleep thrives on regularity. Go to bed at the same time each night and don't change it on weekends. It helps to set your internal body clock.

Begin to unwind 30–60 minutes ahead of when you go to bed. Consider reading from a book, relaxing in a warm shower, doing some light yoga, or listening to calm music. Don't look at screens or have too much bright light in the evening because they prevent your brain from relaxing. Even little things, such as using dim lights at the same hour each night, can make your body understand when it's time to sleep.

Irregular sleep schedules like going to bed late and getting up late on weekends throws off your internal clock and can make it tough to get enough sleep. A predictable routine makes it easier for your body to relax at night.

2) Optimize Your Room to Offer the Perfect Sleep Environment

Your bedroom should offer a peaceful break from the day’s activity. Try these steps to get your relaxing space ready:

• Keep your bedroom cool, preferably set it to around 18°C.

• Use blackout curtains that stop light from coming into your room.

• You can use white noise or peaceful sounds to cover up other noises.

• Remove visible clocks. Looking at the time while you're trying to sleep makes anxiety worse.

• Go for good bedding and a mattress that feels comfortable for your body shape.

A mattress that’s lumpy, too firm, or too soft can slowly cause you to feel pain or pressure points. If you have these problems, your sleep could get disturbed, and you might wake up again and again.

Here’s when using a smart mattress, such as Heka’s Ai Mattress, can help a lot. It changes the support your body has as you move, which traditional beds can’t do. More on this later.

3) Let Your Mattress Do the Work (AI Adaptiveness)

Ai Mattresses like the ones from Heka have sensors and materials that let them soften or firm up as needed. While you move in your sleep, the mattress gently changes to suit your new position. Because of this, you have fewer pressure points and toss around less at night.

Someone with mild insomnia or frequent nighttime awakenings can really benefit from this kind of adaptable mattress. If aches and pain start, they can cause you to wake up, and it’s often tough to get back to sleep after that. Heka’s AI technology keeps your mattress working so you stay longer in deeper sleep by aligning your body and making sure you’re comfortable consistently.

You can think of it as a bed coach that makes tiny changes to how you lie all night. A number of users have said they don’t wake up as much and feel better rested. While it can’t treat serious insomnia, it does alleviate the physical things that lead to nighttime restlessness.

4) Embrace Sleep Tech Mindfully

Apart from the mattress, smart tech can be useful in other areas. Sleep tracking apps and wearables can show you things like how much deep sleep you have and how many times you wake up during the night. You can use these tools to find useful patterns and see what changes are helpful for you.

But use them carefully. Some people get so focused on their sleep information that it makes their sleep problems even worse. The goal is to let tech help you understand your sleep, without letting it make you feel bad.

Go for apps that help you feel more relaxed. You can use guided meditation, breathing exercises, and peaceful sounds to help your mind relax. For some, using VR or immersive sound apps makes the process of winding down much easier. Gradually dimming smart lights in the evening can signal your body it’s time to make melatonin, the sleep hormone.

Heart rate variability is another thing that some smart beds and wearables can track to spot signs of stress, anxiety, or sleep apnea. Your doctor should be consulted if these alerts show something is wrong.

5) Consider Professional Help When Needed

If these steps don’t help you sleep better, getting advice from a sleep specialist is a good idea. There are lots of reasons for insomnia in people, and a specialist can help you find out why.

Many people become more rested with treatment such as CBT-I (Cognitive Behavioral Therapy for Insomnia). These programs change the way you feel about sleep and teach you lasting, good habits. They're evidence-based and widely recommended.

Still, improving your home sleep environment can help you heal, even if you’re also seeking medical advice. Following a regular routine, creating a restful bedroom, and sleeping on the best mattress can help you get better.

Small Changes, Big Differences

Even if you’ve had a hard time for years, better rest is still something you can achieve. Having good habits and good support can give you the rest you need.

You don’t have to make big changes to your life to start sleeping better. Start small. Select a couple of new steps and see how they work before adding more. Work on things that you can actually change. what you do each day, the way your bedroom feels, and your sleep products.

Mattresses with modern sleep technology, such as the Heka AI Mattress, help by adjusting to your needs whenever you sleep. It silently assists your body by keeping it calm and giving the right support.

Break the sleepless cycle. Visit our website to see how Heka’s AI Mattress can bring comfort and support to help you get through restless nights. Or, book a trial to experience the benefits of a smart mattress firsthand.