Lifestyle

A Quick Guide to Getting a Better Night’s Sleep

01:08nick clair


Sleep is just as important when it comes to staying happy and healthy as things such as eating well and exercising regularly. Often due to the busy lives we tend to lead, sleep can become a low priority, sacrificed to squeeze out a couple of extra hours of working or socialising.


For some people, falling asleep and getting good quality rest can just be quite challenging. If getting a good night’s sleep is something you struggle with, we’ve put together this quick guide to hopefully give you a few pointers on what may help you! Read on to see if you pick up a few tips you haven’t tried before.

Environment


Ban television from the bedroom, and unless you live in a home where you need to double up your bedroom as an office for space reasons, try to avoid doing any work in the room where you sleep.

You should also avoid using your mobile phone once you get into bed, or if you must, enable night mode if your phone has the feature, as you should avoid white and blue light before attempting sleep.

A bedroom that is used only for sleeping and intimacy is the best environment for getting a good night’s sleep, and it’s also recommended that the bedroom be free from clutter. If you need to use your bedroom for storage as well as sleeping, check out this article from Houzz on creating a clutter free bedroom.

Keep your bedroom dark, and invest in blackout blinds if you have streetlights outside your window or live in an area with lots of light pollution.

Lifestyle

To prepare your mind and body for sleep, there are quite a few things you can do both throughout the day and before bed time.

Exercising regularly will help you to sleep better, as well as feeling more alert during the day. The National Sleep Foundation has reported that 150 minutes of exercise per week is the minimum recommended amount, and you can read more about the study in this article.

Try to keep a regular bedtime, even on weekends. It is easy to be tempted to stay up later if you have nowhere in particular to be, but maintaining your sleeping pattern can make a huge difference to how well you sleep.

You should limit caffeine and nicotine, as these stimulants can affect your sleep up to 12 hours afterwards, and you should also avoid consuming food or alcohol three hours before bed time. But you should also avoid going to bed hungry, so if you’re experiencing hunger pangs try a snack such as a banana or some yogurt.

Comfort

Make sure that you are comfortable and relaxed when you get into bed. Perhaps take a warm bath before bed time, as this can really help to relax you after a long day.

If you suffer from cold feet, wearing socks in bed is recommended to avoid the feeling of being cold keeping you awake.

If you still don’t feel relaxed once you are in bed, listening to some relaxing music is a great way to help you drift off. If you find wearing headphones in bed too uncomfortable, the Sound Asleep Pillow which is available from Sleepy People is a great solution, and you won’t need to worry about disturbing your partner if you don’t sleep alone.


We hope this has given you some insights into how you can help yourself to get a better night’s sleep!




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