10 Tips to Try and Sleep Better
A good night’s sleep is very important for our health and wellbeing. The power of sleep to improve our health should not be underestimated. To help us to sleep better, sleep hygiene habits should be reviewed. Sleep hygiene describes routines and lifestyle choices that create a better environment for sleep.
To help you try some different methods here are ten tips to help you get a better night’s sleep.
1. Get Up at The Same Time Every Day
Waking up at the same time each day is important for sticking to your circadian rhythm. This clearly communicates to your body when it is time to wake up. Waking up at the same time every day will give you more time in the mornings, especially at the weekends if you stop those lie-ins.
2. Go To Sleep At The Same Time Every Night
Setting a sleep routine in the evening prepares your body to rest. Try having a bath or reading a book to create a calm environment. Going to sleep at the same time every night sets your body into a routine that may help you fall asleep more easily.
3. Reduce Your Caffeine Intake
Caffeine is a stimulant that will keep you awake. If you are having trouble falling asleep try and avoid caffeine for at least 6 hours before bed.
4. Unplug an Hour Before Sleep
Electric screens keep our brains awake. To prepare for rest, turn off screens an hour before you want to go to sleep. This will allow your brain to slow down and be ready to rest.
5. Dim the Lights After Dark
In a similar approach to avoiding screens in the evening keep rooms dim and avoid bright light. Encourage your brain to start to slow down, so it is easier to get to sleep.
6. Set Your Bedroom Temperature to 18 Degrees
Research has shown that the temperature of your bedroom is important for a good night’s sleep. If it’s too cool, you will struggle to fall asleep. If the room is too warm, your quality of sleep will be affected. Buy a bedroom thermometer to find out if your bedroom is close the recommended 18 degrees.
7. Exercise Regularly
Physical activity with exercise can burn off tension and excess energy to help you sleep better. Depending on your fitness level, you could try a yoga class or work with a personal trainer to create an exercise programme.
8. Can’t Sleep After 20 Minutes? Go to a Different Room
As sleep expert, Matt Walker says “You wouldn’t sit at the dinner table waiting to get hungry, so why lay in bed waiting to get tired?”. If after 20 minutes you haven’t fallen asleep, get up and sit in another room. Try not to watch TV or look at a screen. Reading a book or meditating could help calm your brain into feeling tired and ready to sleep.
9. Limit Daytime Naps
If you struggle to sleep at night, try not to sleep in the day. You need to teach your body to sleep at night, so don’t confuse it by sleeping in the day.
10. Eat Carefully
While you sleep, your digestive system needs to rest as well. It is a good idea not to eat too late in the evening. To help you sleep better, avoid eating food that your body will need to work hard to digest.
Sleep Better, Live Better
By trying to improve your sleep, you will be improving every part of your life. It is important to make good sleep a priority. If you need help in this or any other area of well being, please get in touch with us here at Fitter Nottingham.