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17 Ways to Better SleepPosted July 29, 2019 by Sue Prichard
While you might have found ways to create a more relaxing home, does this spill over into your sleep? If you don’t have a good night’s sleep, you feel groggy the next day, and it has an overwhelming impact on your ability to do anything. We all know that a good night’s sleep is vital, let’s make sure you optimise this.
Get A Comfortable Bed
If you find that you sleep better in a hotel, it might not just be down to the environment, it can be down to the quality of the bed itself. It’s important to upgrade your bed every 5 to 8 years, and this includes getting a comfortable mattress. The more time we spend on a mattress, the more bent out of shape it becomes. A foam mattress is a good place to begin, and 360Homeware, as well as other suppliers, can give you the information you need. A comfortable bed means a more relaxing night.
Get A Bedtime Routine
We can’t expect to fall asleep straight away. Get a bedtime routine that gives you the chance to wind down. Whether this is meditating, writing a journal, or just taking the opportunity to sit in silence, priming your mind and body for sleep is very similar to the way you prepare yourself for exercise, just the other way round.
Don’t Eat So Late
If you eat late at night, this can have a negative impact on the quality of sleep, as well as the release of serotonin, the hormone. It’s important to you leave at least 2 hours between your last meal and going to bed.
Fix Your Bedroom Temperature
Too cold and it’s uncomfortable, too hot and you’ll struggle to fall asleep. The right temperature is around 20 degrees C. It’s important that you test the right temperature for you. The cooler the body is, the easier it is to slip into a good quality sleep. As you’ve noticed during the hotter months, it’s all about being comfortable.
Take The Right Supplements
Choosing supplements to induce relaxation can be pivotal in the quality of sleep you have. The amino acid L-theanine, Ginkgo Biloba, or Magnesium are three of many that can help you to slip into a slumber state.
Minimise Your Caffeine Intake
Yes, unfortunately, as nice as that cup of coffee is in the mid-afternoon, if you consume caffeine too late in the day, this is going to severely impact your sleep. Caffeine can stay in your system for up to 12 hours, and if you have a caffeine sensitivity, it could be even longer. It’s best to have a cut-off time of around 2 pm.
Reduce Blue Light Exposure
The blue light from your electronic devices can interrupt your melatonin levels. We have to remember that our body has a circadian rhythm, and when it’s dark, this is a sign that we have to go to sleep. And if we watch television and use our phones late into the night, it sends a signal to our brain telling us to wake up.
Be Consistent With Your Sleep And Wake Up Times
The body craves routine. By going to sleep and waking up at the same time every day, this fixes our circadian rhythm. If you have an irregular sleeping pattern, this will affect you throughout your life. This means that, even on weekends, you should go to sleep at the same time.
Reduce Alcohol Consumption
You might say that alcohol helps you to fall asleep, but consumption of alcohol over time, especially at night, can increase the symptoms of disrupted sleep patterns, as well as sleep apnea.
Exercise Earlier On In The Day
Exercise can stimulate our body if we do it later on in the day. Because it releases hormones like adrenaline and epinephrine, if we stick to exercising during daylight hours, it benefits our minds and bodies, but it can help us to fall asleep.
Hydration is key, but we have to minimise our liquid intake at least an hour before bedtime. Keeping ourselves hydrated means that we won’t wake up in the middle of the night with an overwhelming thirst. Have a glass of water by the bed, but be sure to sip from it, rather than gulp.
Make Sure The Bedroom Is Pitch Black
You can purchase blackout blinds from suppliers like Blinds Online to do this and this will help your body stick to the circadian rhythm. You should not be able to see your hand in front of your face. If it is completely dark in your bedroom, you’ll be surprised as to how much of a restful sleep you will have.
Declutter Your Bedroom
If you have a cluttered mind, this can stop you falling asleep right away. The same applies to your bedroom space. If there are a lot of items dotted around, be sure to declutter on a regular basis. This means that you will have that sense of order, allowing your brain to relax, your body will follow suit.
Use The Space Just For Sleeping
Get rid of the TV, or any distractions. Sleep needs to be as important as exercise or healthy eating.
Incorporate Certain Smells
If you struggle to relax, using scents like lavender can help your body into a calming state. By the same token, consuming chamomile in the form of a tea or supplement can send a small signal to your brain telling it to relax.
Learn To Relax
We live in a stressful world, and if we can learn to relax either by doing meditation, mindfulness, or deep breathing, this will go a long way to getting good quality sleep. Remember, it’s not just about the quantity; the quality has to be there as well.
Prepare The Next Day The Night Before
The numerous things we have to do during the course of our day means that we can struggle to switch off. By planning our day the night before, this gives us a head start. Lay out your clothes, prepare a packed lunch, or just have a list of things to do next to your bed that you can add to, and therefore create that brain dump, so you have nothing to worry about.