Are you struggling to sleep on a regular basis? Your home and bedroom makes a huge difference to getting a good night’s sleep, so ensure your home and bedroom is the best it can be. If you’re still struggling, there are some things you can try.
Abide by a set sleep schedule
Creating and sticking to a set sleep schedule reinforces your body’s sleep-wake cycle, which will help you sleep better at night, so ensure you go to bed and get up at the same time each day (even on weekends and day’s off). However if you’re struggling to fall asleep, get up and do something relaxing and then go back to bed once you’re tired. When you start to stress over not falling asleep, it becomes harder to do so.
Keep an eye on what you consume
Resist consuming a large meal before you go to sleep, otherwise the associated discomfort might keep you awake. Also keep an eye on how much you drink before bed to limit any middle-of-the-night visits to the bathroom.
Stick to a bedtime ritual
Following the same routine before you head to bed will tell your body it’s time to sleep. Things to include in your routine include having a relaxing bath or shower, listening to calming music or reading a book. Relaxing activities will help you sleep better as it’ll make the transition between ‘wide awake’ and ‘tired’ much smoother.
Also consider how much you use the TV and other electronic devices before you go to bed; research suggests screen time and media use before going to bed interferes with sleep.
Create the right atmosphere
A bedroom is no good unless it boasts ideal sleeping conditions; these include making sure your bedroom is a dark, warm and quiet oasis as you settle down for the night, . Your bed can help as well; the features of a quality bed are subjective, so choose whatever you’re most comfortable with. If you happen to share your bed, make sure there’s plenty of room for you both.
Cut out daytime naps
Daytime naps, especially long ones can severely affect night-time sleep. If you insist on a daily nap, make sure it’s between 10 to 30 minutes each day and that you take it during the middle of the afternoon, so that you don’t harm your body clock too much.
Regular exercise helps promote a better night’s sleep and help you fall asleep quicker. Timing is key with exercise, don’t do it too close to bedtime or you may feel too energized to sleep. We recommend exercising earlier in the day.
Stress will never work in your favour when it comes to sleeping. When we have too much to do or think about our sleep suffers a result. Basic ways to help manage stress include getting organised and prioritising and delegating your tasks.
You could even try relaxation techniques, such as self-hypnosis or just simply repeating positive words throughout the day to yourself, such as “calm”, “love” and “peace”.
Will you be implementing any of these into your life? Let us know on Twitter @haart_uk!