Getting through a busy day can be tough but it’s ten times harder when you haven’t gotten a proper sleep.
Having a regular pattern of high-quality sleep is essential for both physical and mental health so if you’ve been struggling to get some decent shut-eye, try these six tips.
Set a routine
Sticking to a regular routine allows your brain to predict when you are going to sleep and wind down in preparation. Whether it’s a short walk or spending a little time on your skin routine, doing the same thing each night will help you to prepare for bed.
Ditch the technology
Our overdependence on our mobile phones and laptops can cause serious disturbance to our sleeping patterns. The blue light emitted by such devices has a direct effect on your melatonin levels, the hormone that induces sleep. So, instead of scrolling through Twitter at bedtime, make a point of putting your phone away and spend an hour reading a book or enjoying an off-line activity.
Studies have shown that exercise made a significant improvement to the quality of sleep obtained by those suffering from chronic insomnia. While it is not known why this is the case, scientists have suggested that moderate exercise can raise the body temperature and the post work-out drop aided the body in going to sleep. Others have claimed that exercise reduces symptoms of anxiety and depression, helping to clear the mind before bedtime.
Find the perfect conditions
It can be very difficult to sleep if you are too warm, cold or if your room doesn’t have the proper ventilation. Try opening a window, getting a humidifier, investing in blackout curtains or earplugs to improve your sleeping environment.
Get up at the same time
Support your body’s natural rhythms by going to bed and getting up at the same time each night – even at the weekends. Skip napping and focus on getting consistent sleep at night.
Examine your diet
Your food and drink intake can also impact on your sleep so it’s important to avoid heavy meals, caffeine or alcohol at night. Also, avoid drinking too many fluids as this may result in frequent trips to the bathroom at night.
Get it off your chest
If you find your mind is racing when you’re heading to bed, try make a note of anything that you need to remember for the following day. Once it’s down on paper, you can let it go and relax.