5 Tips For A Better Nights Sleep*

We spend about a third of our lives asleep, and sleeping properly gives many health benefits. If you struggle to sleep properly even some of the time, it’s worth checking your rituals and habits to see if things can be altered.

Much can get in the way of getting a good night’s sleep, so it’s important to assess where the issues lie whether you’ve struggled for several years to sleep properly or if it’s become a recent problem.

1. Maintain a sleeping schedule

It’s preferable to go to bed and get up at the same or very similar times each day and night – even at weekends and when on holiday. Your body is better able to get into a healthy sleeping and waking cycle if you’re consistent with your routines.

If occasionally you don’t nod off within about fifteen minutes, then get up for a while rather than lying there and becoming flustered because you can’t drop off. Try to do something relaxing like listening to soothing music rather than watching television or doing some work – it should help you to drift off over time.

2. Ensure comfort

Check your bedroom isn’t too hot or cold, is well ventilated and is dark and quiet enough.

Is your bed up to the job? An uncomfortable one can make it difficult to relax enough to sleep well. Beds don’t last forever – around ten years for a good one is the norm. If yours is showing its age, consider a modern divan type such as those on www.divancentre.co.uk.

3. Avoiding computers, television and other tech

The rise of lighter laptops, tablets and smartphones has seen people get into the habit of using them in bed. This type of activity can have a detrimental effect on the body preparing for sleep, so try to avoid their use in the bedroom.

It’s all about signalling to your body that it’s time for sleep. If you get involved in, say, reading and sending emails from your tablet in bed your body feels less ‘trained’ to go into sleep mode if you make a habit of it.

4. Exercise and napping

Exercise is a great way of aiding sleep, the more vigorous the better but any type of exercise will be a good start.

Be careful of napping; this can take the edge of the tiredness you need later to fall asleep at your actual bedtime.

5. Eating and drinking

Try not to go to bed either overfull or hungry. Don’t eat a heavy meal – especially a spicy one – too close to bedtime. A light snack some 45 minutes before bed is the most you should ideally consume.

Alcohol and caffeine is disruptive to sleep. Many think alcohol aids ‘dozing off’ but, while it may help you feel sleepy initially, it can affect sleep quality later in the night.

Evaluating your sleep issues

Integrating these sleeping tips into your routine may take a little time to see results. It’s about making conditions as ideal as possible for good sleep, then training your body accordingly. Be patient at first. You can try this ‘sleep score’ test to see how your sleep fares.

*Sleeping kitten photo from shutterstock.
*Posted in collaboration with the aforementioned company.

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