We all look forward to getting into bed after a long day, but do you find it difficult to get to sleep? And when you finally wake up in the morning, does it feel like you’ve had no sleep at all? We all suffer from bad sleep from time to time, but what can you do to get a good night’s sleep?
Go to bed early? Drink less caffeine? Well before you invest in the best under eye concealer, read on for 7 ways you can get a better night’s sleep.
Try to go to sleep at the same time every day
In order to get a good night’s sleep and feel refreshed, you need to get in touch with your body’s sleep/wake cycle. If you keep your sleep/wake cycle regular then your body will come to expect sleep and a certain amount of it, this is what makes you feel refreshed and energised. Going to bed at the same time each night helps your body’s internal clock and will also optimise the quality of the sleep you’re getting.
Take smarter naps
If you’re lucky enough to be able to nap from time to time, try to only nap for about twenty minutes maximum and only nap in the earlier part of the day. You wouldn’t let your toddler nap at 5pm, so apply the same rule to yourself.
We’ve all been there; had a big meal and felt tired and drowsy afterwards. It’s tempting to go to bed but if it’s not quite bedtime yet then get up and do something stimulating to pass the time. Stacking the dishwasher, getting things ready for the next day, making your lunch for tomorrow, or calling a family member or friend for a chat. If you give in and head to bed – yes, you might fall asleep, but you’ll wake in the night and find it much harder to fall back to sleep.
Control your light exposure
What we’re trying to do is help your body associate darkness with rest and daylight with action. In the morning, try to expose yourself to as much sunshine as possible. Have your coffee or breakfast by a sunny window and let the rays warm your face. During breaks at work, try to head outside if possible and get as much Vitamin D as you can. Walk the dog in the daytime rather than at night.
The soft, blue glow from your smart devices, TV and computer screen is what stimulates you. So, as a rule try to turn every device off at least 2 hours before you head up to bed. If you need your phone then try turning the brightness down.
No more late night TV
TV shows are mostly stimulating then relaxing. Try listening to soft music or an audio book instead.
Make sure your room is dark
Invest in some blackout curtains or get some that are thickly lined. Allowing light to break into the room can be the difference between a good night’s sleep and a bad one.