Millions of people across the globe struggle to get a good night’s sleep each day, so if you find yourself not drifting off easily, you aren’t alone. Getting a good night’s sleep can sometimes be a difficult task due to everyday pressures. You could be having a stressful week at work or you might have just become a parent, everybody’s situation is different. And although you may not be able to change your situation instantly, you can make small changes to your daily habits in order to help with getting better sleep. Below we have put together 5 tips to get a better night’s sleep.
Keep a sleep diary
Your daily routine could be having an impact on your quality of sleep without you knowing it. A good sleep tracking app or a diary can be very beneficial in helping you get a better night’s sleep. Not only should you be tracking your daily activities, but you should also keep note of the times you wake up, what you have been eating and drinking that day and how well you think the day has been. Through regular notes, it could be that you spot a trend within your lifestyle that is having a negative impact on your sleep. From here you can start to make small adjustments to reduce your sleeplessness. If you find your sleep hasn’t gotten any better and decide you see an expert, they can use your sleep diary to help diagnose your sleep problem.
Stick to a sleep schedule
Schedules are important throughout life, especially when it comes to your sleep. Aim to get around 7-9 hours of sleep, with your bedtime being roughly the same time each day. Keep your routine consistent throughout the week and on the weekend as this will help program your internal body clock. When starting a routine you may struggle to fall asleep as your body won’t initially be used to it. If this is the case try listening to calming music or reading beforehand to help you relax.
Manage your stresses
Stress can have a big impact on your sleep! Before winding down for bed try to reduce your stresses as much as you can. Some things may need time before they can be solved, but by paying attention to them, you can make them easier to deal with. Other stresses like arguments can most of the time be solved. Don’t try to suppress unwanted worries as this can make things worse, learn to accept uncertainty as that’s a fact of life and if you are worrying when trying to sleep, write it down for you to deal with the next day. Having things written down can be a big step to getting them sorted.
Be aware of what you are eating and drinking
If you’re eating and drinking before bed, do you pay attention to the ingredients in the items you are consuming? Try to avoid sugar and caffeine as these can be some of the worst offenders for keeping you awake. In the hours leading up to your bedtime, don’t over-consume as there is nothing worse than trying to sleep on a full stomach and try not to drink any alcohol. While you don’t want to over-indulge, it’s also important not to go to sleep on an empty stomach, instead eat something light beforehand such as bananas, turkey, almonds or cherries.
Create a sleep-worthy environment
Your room should be your sanctuary, a place where you can relax and unwind before going to sleep. Try to make your room dark and quiet and limit the number of bright lights from your electrical equipment such as TVs, alarm clocks and lamps. Make sure your bed and bedding are comfortable and pay attention to the temperature of your room – aim for around 19-23C. Avoid using your phone before sleeping as this can disrupt your rest and detour clutter as this can cause anxiety.
Regular exercise can help sleep
Exercise is important for your sleep as well as mental wellbeing and physical well being. Regular exercise promotes a healthy lifestyle and helps getting a better night’s sleep, a longer sleep and an improved quality of sleep. By exercising, you’ll find your stress levels reduced as well as better energy levels which also have a knock-on effect on helping with your sleep. Try not to exercise too near to your bedtime as this can make it harder to fall asleep.
What tips do you have for getting a better night’s sleep? Are there any that you would like to add to the above? Let us know in the comment box below.
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