Are you all too familiar with the experience of lying in bed in the early hours, desperately trying to get back to sleep? Do you feel exhausted during the day? Have you lost track of the last good night’s sleep you had? If so, here are five failsafe methods to help you improve your sleep quality.
1. Try and stick to a sleep routine
Work, children, and pets can all put pay to the best intentions to stick to a sleep routine. But it’s wise to try your best to establish some kind of regime. If you go to bed and get up at a similar time each day, you’ll soon find that your body clock becomes accustomed to its new routine. You should find that you sleep better and hopefully, you won’t go from falling asleep on the sofa, to being wide awake in bed.
2. Think about caffeine
We’re all aware of the benefits of coffee when it comes to shaking off a bad night’s sleep and powering through a day of working or looking after a newborn. While a cup of coffee can do great things in the morning, it can make getting to sleep at night tricky. If you are a coffee fan, stick to decaffeinated products after lunch. Drinking strong coffee is likely to give you an energy boost and stimulate your mind. This is exactly what you don’t want when you’re about to hit the hay.
3. Exercise
Exercising is a fantastic way to improve your health and fitness. It also has incredible benefits for sleep. A workout doesn’t just allow you to get rid of frustration, anxiety and stress. It also helps to tire out your body and mind, so that you sleep better at night. Ideally, you should try to exercise for at least 30 minutes five times per week. This can include any form of moderate activity, which raises your heart rate. Join a salsa class or go for a swim. Hike up a mountain or take your yoga mat to the local park.
4. Avoid distractions
Many of us are guilty of climbing into bed and checking emails or starting a text conversation. When you feel tired, go to bed. Once you get into your cosy covers, avoid getting distracted by anything other than thoughts of heading off to the land of nod. Leave laptops and phones downstairs and try to create a peaceful retreat. Ensure that your bedroom makes you feel content and relaxed, and block out noise and light.
5. Slow down
Before you go to bed, it’s essential to switch off and unwind If you get into bed with your mind racing, you’re likely to struggle to get to sleep. When you get home from work, take time to unwind and relax. Once the children are in bed, do something, which makes you feel calm. Read a magazine or listen to music. If you feel relaxed when you head up to your bedroom, you’re much more likely to drift off without any problems.
Most parents and busy workers are familiar with sleep problems. If you are suffering, try and follow these steps. Hopefully, you’ll be enjoying restful nights in no time!