We all know that the importance of a good night’s sleep cannot be overstated. In a modern world where the stresses of work and family life threaten to get the better of you, sleep can help you deal with all of this. Not only this, it is so important for your mental and physical wellbeing. Despite this, so many of us struggle to get the sleep we need on a regular basis.
Here are a few tips that will hopefully help improve your sleeping habits.
Stick To A Schedule
Keeping to the same schedule – even on weekends and holidays – will help your body get used to a sleep-wake cycle. While it may be tempting to stay up late on Friday night, any changes can throw your body out of whack and make it much more difficult to drift off when Sunday night comes back around again.
Think About What You Eat and Drink
Alcohol has a major impact on our sleep pattern, so you should avoid drinking too much on a regular basis. It also affects our REM sleep, which is why many people still wake up feeling tired even if they have had several hours of sleep. Try to limit liquids consumed late in the evening which will keep you up going to the toilet in the middle of the night. Similarly, don’t go to bed on a full stomach as this can also be very disruptive. Nicotine and caffeine are also substances that can affect your sleep pattern, particularly when consumed late in the evening.
Have A Bedtime Ritual
Whether this is having a warm bath or shower, reading a chapter of a book or doing some gentle yoga, you should do the same thing every evening to get your body into a routine and prepare it for sleep. Be wary of the effects of watching TV late at night as some studies have shown that this can disrupt your sleep pattern. Listening to music or podcasts while the lights are dimmed can also help you drift off.
Make Your Bedroom Conducive to Sleep
Make sure your bedroom is comfortable and you have a duvet or blanket that will not leave you too hot or cold. Use a blackout blind to block out the light if you find this helpful. Some people prefer to sleep with an eye mask or earplugs so experiment with these to find what is right for you. Take your time to find a mattress and pillow that you find comfortable. Take a look at this Memory Foam Doctor Mattress Guide to see if this might be right for you.
Limit Daytime Naps
Some people find that having a nap during the day helps and can be inbuilt as part of your sleeping pattern, but you should limit these to only 10 or 20 minutes during the midafternoon. However, think about cutting these out altogether if you still find that you are struggling to get to sleep when the evening comes around.