Get more than just 40 winks with these top tips to improve your sleep.
Having trouble sleeping? Follow these easy tips to get a better night’s sleep.
1. Sleep when you’re tired
It might sound obvious, but you should only try and sleep when you’re tired, otherwise you’ll just be wasting your time and could cause yourself stress, making it even harder. Setting up a pre-bed routine and having a regular bedtime will all help make you feel tired when you want to sleep.
2. Leave your phone alone
Do you spend the last few minutes before bedtime checking social media or messaging friends and family? Don’t. Phone and tablet screens emit blue light that keeps you awake so make your bedroom a phone-free zone and opt for a bedtime book instead. Leave TVs and consoles out of the bedroom too, to help create a better sleep environment.
3. Watch your diet
It goes without saying that you should always try and eat as healthily as possible, but if your sleep is suffering it could be diet related. Try and eat your evening meal as early as possible, and avoid heavy, fatty foods in the evening to help avoid indigestion or heartburn while you’re trying to get over.
4. Be careful what you drink
Keeping yourself hydrated throughout the day is important, but you should avoid liquids in the hour before bedtime so you don’t wake up in the middle of the night to go to the toilet. You should also steer clear of caffeine late in the day as well, as it’s a stimulant that’ll keep you awake and avoid alcohol completely as it can seriously mess up your sleep patterns.
5. Darken your room
A cool, dark environment works best for getting a good night’s sleep as too much light tells your brain it’s time to get up. Invest in some heavy curtains or blackout blinds to make sure your bedroom is at its darkest. An eye mask can also work, so find whatever works best for you.
Exercise is an essential part of a healthy lifestyle but if it’s done too late in the day it can actually interfere with a good night’s sleep. Do your exercise routine earlier in the day (the morning is great for waking you up) and keep your evenings free so your body can relax before bed.
7. Get the right bedding
If you’re struggling to sleep, it could be down to your bedding. Choosing a pillow that’s wrong for your sleeping style or a duvet that’s too thick or thin could mean you spend your night tossing and turning. Find the right bedding that works for you and melt into that all-important sleep.