10 Ways to Get a Better Night’s Sleep

Get Better Sleep

 We’d all love a long nights of interrupted sleep, but for many of us this is simply a dream that the harsh reality of life often wakes us from. A number of people find it difficult to get to sleep or to stay asleep, but there are several easy steps that can be taken to improve sleep quality and reduce the risk of insomnia and other sleeping disorders. If you struggle to maintain a healthy sleeping pattern or lie awake at night wishing you could just fall asleep, here are 10 measures you can take for a peaceful night’s sleep:

 

Get Better Sleep
Get Better Sleep

  1. Make your bedroom technology-free

Today’s society holds technology in very high importance, but that doesn’t mean you should have all your electronic devices on hand in the bedroom. Leave mobile phones, tablets and laptops elsewhere and concentrate on relaxing and enjoying some peace and quiet before you go to sleep.

  1. Create a routine

When you stick to a routine, your body clock gets used to it, so you should keep to a routine that promotes good quality sleep. Avoid working or doing anything that’s likely to make you feel stressed in the evenings, as well as avoiding anything that will stimulate your mind before you sleep. Instead, spend the last hour or so before you go to bed unwinding and relaxing to prepare your mind and body for sleep.

  1. Make yourself comfortable

There’s no better place to sleep than a nice, comfy bed, so wash your sheets on a regular basis, make sure you’re happy with your mattress and adopt a comfortable sleeping position and you’ll be snoozing away in no time!

  1. Take a relaxing bath

A long soak in the bath is a great way to wash away the day’s stresses and strains. A bath can also help your body to prepare for a restful sleep as the natural temperature drop you experience when you get out of the warm water mimics the decrease in temperature between day-time and night-time.

  1. Avoid products with caffeine

Caffeine is a stimulant, which means it will make going to sleep more difficult. Many of us enjoy a warm drink before bed, but it is recommended to choose de-caffeinated drinks, or drink tea or coffee at least two hours before you plan to go to sleep.

  1. Keep active during the day

As well as letting off steam and burning calories, exercising during the day helps to clear the mind and reduce stress and tension that can prevent you from easily sleeping at night. Ideally, you should exercise at least 3 hours before your designated bedtime. If you’re not a fan of going to the gym or exercising in public, you can always follow a workout DVD or join a football, hockey or netball team.

  1. Limit your alcohol intake

Drinking alcohol at night-time can increase your risk of snoring because it causes the throat muscles to relax. If you are partial to a glass of wine or whiskey in the evening, try to drink it at least two hours before going to bed. If you’d like more advice on how to prevent snoring, visit your local snoring disorder clinic.

  1. Eat earlier in the evening

Going to bed soon after a heavy meal can make it difficult to sleep, so avoid late-night snacking and eat your evening meal as early as possible. If you can, eat your dinner at least 2 hours before going to bed to ensure a good night’s sleep.

  1. Leave work at work

Many of us struggle to sleep because we’re busy worrying about our jobs, checking emails or thinking about our schedules. Although it’s difficult, try to leave your work at work, and relax and rest when you get home.

    10. Keep your bedroom dark

Most of you will know how it feels to be woken up by light glaring through the windows or mobile phone lights flashing. People tend to sleep better in complete darkness, so it’s a good idea to invest in some black-out curtains or blinds to keep your room nice and dark.

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