If you have difficulty sleeping, or sometimes find it hard to switch off after a long day – then there maybe a few easy bed and lifestyle alterations you can make to get a great night’s sleep.
Sleeping is more than just getting into bed and closing your eyes, it’s time for your body and brain to recover, and process the days events. In order for your brain to do this, it needs to be in the mindset of sleep.
In the article, we will discuss 5 top tips to help you get a great night’s sleep.
Get Into a Routine
Creating a routine, i.e. going to bed at a similar time and getting up at a similar time is vitally important for improving your sleep quality. A routine allows you to set aside the recommended seven to eight hours a night for sleep, and helps regulate your body’s internal clock for optimised sleep quality.
Choose a bedtime when you usually feel tired, so you don’t toss and turn, and set an alarm for eight hours later. If you’re getting enough sleep, you should wake up naturally before the alarm feeling highly refreshed. If you need the alarm every day, try going to bed slightly earlier.
To really improve the quality of your sleep, try not to sleep in on the weekends and wake up at a similar time to during the week!
Switch Off Smartphone And TV
Research has shown that blue light, emitted from our smartphones, computers and TV screens can interfere with the production of the hormone melatonin. Melatonin is an important chemical in the sleep-wake cycle, which helps your body regulate when you are tired.
Falling asleep to the TV or scrolling through Facebook before bed can seriously impact your night’s sleep, leaving you feeling restless and awake. Try turning all electrical items with a screen off, at least one hour before and notice the difference to your sleep it makes!
Avoid Stimulants Before Bed
Stimulants, such as alcohol, nicotine and even coffee, can seriously impact falling asleep and overall sleep quality. As the name suggests, stimulants raise the levels of activity in your brain, preventing a deep and relaxed sleep.
Try avoiding all stimulants at least two to three hours before bed, to allow your body to naturally relax before its time to sleep.
Wind Down And Clear Your Head
Before you head hits the pillow, it’s important to allow time to winddown and clear your head of the days events. This could involve a spot of meditation, a talk with your partner before lights out, or even reading a chapter of a book.
Allowing time to relax and winddown helps ready your mind and body for a peaceful night’s sleep.
Fall Asleep in the Perfect Bed
If you have a bed that you love and can’t wait to fall asleep in, then chances are you’re getting a great night’s sleep. Looking forward to going to bed can subconsciously ready your mind for sleep.
If your mattress is looking a little bit worse for wear, but you don’t want to invest in a new one – a supreme mattress topper can transform your old mattress. Their deep skirt fit engulfs old mattresses, transforming them into a like-new feel. They are extremely comfy and can help contribute to a great night’s sleep!