Getting a good night’s sleep is one of the most important things that we can do to improve our overall health and well-being.
Yet, many of us struggle to get the quality and quantity of sleep we need to thrive. Whether you’re suffering from stress, a hectic schedule, or just bad sleep habits, poor sleep can take a toll on both your mental and physical health.
Luckily, there are several things you can do to improve your sleep. So, if you’re looking to wake feeling well-rested, here are just five tips to help you get started.
1. Establish a Consistent Schedule
One of the most effective ways to ensure that you get a better night’s sleep is to establish a consistent sleep schedule.
This means going to bed and waking up at the same time every day — even on weekends! When you develop a consistent sleep schedule, you’ll help to regulate your body’s internal clock, making you more likely to enjoy deeper and more restorative sleep.
You should aim for seven to nine hours of sleep each night, so figure out the time that you need to wake up and count back to establish your optimal bedtime.
2. Create a Relaxing Routine
A relaxing bedtime routine lets your body know that it’s time to wind down and prepare for sleep. Engage in calming activities such as reading or listening to a bedtime story or guided meditation on apps such as Calm. By taking the time to unwind, you’ll be relaxed and find it easier to drift off.
Many of us use the time when we’re trying to fall asleep to scroll through our phones, however, the light that is emitted from screens can disrupt the body’s sleep hormone, so try to give yourself at least an hour phone free before your bedtime.
3. Ensure Your Mattress is Comfortable
One of the biggest causes of poor sleep comes from an uncomfortable mattress, and as our mattresses age and wear they can cause significant sleep issues.
If the time has come for you to invest in a new mattress, you might find the wide range of choice daunting. Luckily experts, such as those at Archers Sleep Centre, are on hand to offer you all the advice that you need to make sure that you choose the right mattress to suit all of your sleeping needs.
Not only can a quality mattress help you sleep better, but it can also alleviate issues such as back and joint pain.
4. Limit Stimulants Before Bed
What you consume before bed can have a significant impact on the quality of your sleep, so try to avoid consuming stimulants such as caffeine in the afternoon and evening.
Instead, consider trying herbal teas, some of which contain natural ingredients that promote relaxation.
If you love the taste of coffee, consider switching to decaf in the afternoons, that way you’ll still have your caffeine in the morning and get to enjoy the coffee taste through the day.
5. Manage Your Stress Levels
Stress is a common cause of poor sleep, so learning how to manage it can help improve your sleep quality.
If you find that you’re struggling to get your stress levels under control, consider using a service such as BetterHelp, or speak to your GP who can refer you to a therapist.
Share your tips for better sleep in the comments below!
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