We all seem to be much busier than ever before. Working, studying, or raising our families. This means we’re tired and we need a great night’s sleep. Unfortunately, the stresses that accompany a busy lifestyle can often mean sleep is hard to come by. Sleep is exceptionally important to a healthy lifestyle. To function at your best, both physically and emotionally, your body needs around 7-9 hours’ sleep. This gives it a chance to heal and recover from the day just gone. If you are struggling to get enough sleep, try these tips.
When you walk into your bedroom, your bed should be the first thing you see, facing the door, welcoming you in. This straight away helps you start to relax and prepare your mind and body to rest.
Keep Your Bedroom for Sleep
If possible, don’t work in your bedroom. Try not to use any technology in there at all. Instead, keep it purely for sleep and rest. Working in your bedroom will make it much harder to switch off at the end of the day.
This one might sound obvious, but to get a great night’s sleep you need a comfortable bed. Start with your mattress. It needs to be flipped every six months and replaced every 5-10 years. Next, your pillows. They should be soft yet supportive. Finally, your bed linen. You want soft, high-quality sheets and a 100 cotton duvet cover to help sooth you to sleep.
Try to avoid bold or bright colours in your bedroom, as they can be over stimulating. Instead, opt for cooling shades such as lilacs, blues or greys, which have a very calming effect.
Many of us check our phones or emails almost constantly. Doing this in the evening can have a detrimental effect on your sleep. Not only can the content stimulate you, but the bright lights from the screens themselves can have an effect. Turn your devices off at least an hour before bed and try to sleep with them in a separate room.
Routine isn’t just important to children. Having a sleep routine can also be very effective in adults. Your body gets used to and grows to expect anything you do a lot. If you go to bed at the same time and wake up at the same time, even when you don’t need to, your body will respond. You’ll start to fall asleep at that time much more easily, and wake up naturally without an alarm
Cut sugary foods and caffeine after dinner and try to eat wholemeal versions of rice, pasta, and bread, which have slow release carbs and don’t give you a sudden energy boost followed by a crash.
It’s thought that even 10 minutes exercise a day is enough to tire your body and help you sleep. Try to add some cardio exercise such as running or swimming when you can. But, make sure you at least get outside for a walk every day.
If, after following these tips, you still find a good night’s sleep elusive, see your doctor who may be able to offer further help and advice. Don’t just live with it.