Whether it is due to a busy and hectic schedule or you’re an individual who often struggles to get to bed, we can often find ourselves tired and sleep deprived. Making sure you get enough rest is crucial to a happy life. Getting a better nights sleep is about a holistic approach. It’s about improving your resting environment and training yourself to be a better sleeper.
Here are our top 10 tips that may help you when it comes to getting some decent sleep:
- DON’T watch TV or play on your computer too close to bedtime. Bright screens too late at night also have a tendency to mess with your head and prevent dozing off from happening, so power off!
- DO exercise regularly: Regular exercise means you are more likely to sleep better. Even a 10 minute walk every day improves your chance of a good nights rest
- DO keep to a routine: It’s best to wake up and go to sleep at a similar time each day. This sets the body’s “internal clock” to expect sleep at a certain time night after night. Waking up at the same time each day is the best way to set your clock. It takes 7 days for the body to adjust to a new sleep pattern but only 1 day to return to your old sleeping pattern again.
- DON’T eat to late at night: Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that (in your experience) won’t disturb your sleep, perhaps dairy foods and carbohydrates.
- DON’T drink alcohol before sleep: Although alcohol may help bring on rest, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to avoid drinking within three hours of bedtime.
- DO wind down: Learn to wind down before you go to bed. Reading a book before you go to bed helps make you feel tired and relaxes you.
- DO take a hot shower: A hot shower or warm bath before bed is great for getting you in a snoozy state of mind. It relaxes your body and makes it easier to fall asleep.
- DO Improve your bedding: Sleeping on a comfortable mattress and pillows is important. Make sure your mattress is comfortable and supportive. Have comfortable pillows free of allergens, a high quality pillow that suits your sleep style is one of the most important ways to ensure a decent night sleep. Your bed linen is right next to your skin so always choose pure cotton and/or linen which will breathe, it’s wonderful in keeping you cool in summer and warm in winter.
- DO dim the lights choose soft lighting over harsh bright lights. Use side lamps beside the bed. Your bedroom should be a calm environment that will have a sooting effect on you.
- DON’T drink caffeine before bed: Caffeine makes us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline. Drinking caffeine drinks before you go to bed could leave you tossing and turning for hours. So avoid caffeine for four to six hours before bedtime.
So make sure your bedroom is quiet, cool, dark and free from technology. If you follow the above tips you’re bound to be drifting off in no time at all with a better nights rest! Sweet dreams!