Getting a good night’s sleep is vital for our health and wellbeing, which is why it’s particularly frustrating when you can’t get a good enough sleep to feel rested in the morning. Getting into good habits with your bedtime and sleeping routines can help you make the most out of those precious hours, and make a huge difference in your life and everyday wellbeing. Try out these tips for better sleep quality:
Try And Stick To A Schedule
Having a set schedule for sleep by sticking to the same bedtime and wake-up time each morning and night will encourage your body clock to be far more regular. With better regularity in your sleep pattern, you stand a better chance at not only falling asleep faster, but staying asleep throughout the night and waking up naturally and well-rested come the morning.
Introduce A Relaxing Bedtime Routine
Whether it’s reading a book, trying out meditation or even just practising some breathing exercised, getting a good bedtime ritual going can help you relax and unwind at the end of the day, ready for a good night’s sleep. If you have a habit of overthinking or worrying about the next day while you’re trying to sleep, try and make a list before bed. Jotting down what you need to do the next day can help clear your head enough to sleep and recharge ready to get them done. Alternatively, try and jot down any anxieties or worries you have in a journal for the same effect.
Look At Your Bedroom And Bed
The layout of your bedroom or the comfort of your mattress and pillows can make a difference in how you sleep. There are a few things about the bedroom layout and set-up in particular that can affect how you sleep – noise, heat and even clutter can make a difference, so you’ll want to keep thing as quiet as possible and between around 15-20c for the most comfortable and optimum sleeping conditions.
Similarly, you want a comfortable mattress and pillows that offer you full support to ensure that you aren’t left with any aches and pains when you want up. Most mattresses have a 9-10 year life span so if you haven’t refreshed your mattress or bed in over a decade, consider investing in a new one!
Exercise isn’t only good for your physical health and wellbeing, but can help you sleep better too. It reduces stress, tires you out and if timed properly, can help you to maintain or reset your sleep-wake cycle. The best time for you to exercise can differ from person to person, so it’s worth trying out a few different times of day to see how your body handles it and determine the best time for you.
Avoid Certain Food And Drink In The Evening
Alcohol, heavy meals and even cigarettes can disrupt how you sleep. While your body is working to handle the food or toxins you’ve ingested, trying to sleep can cause discomfort or even health issues by morning. Instead, eat or drink earlier in the evening or if you’ve been out for drinks, make sure to drink plenty of water throughout the night too to keep your body hydrated enough to handle the alcohol.
Avoid Napping Where Possible
A good nap can be great for refreshing your mind and getting you ready for the second half of the day, but if you’ve been having trouble sleeping at night, it might be best to avoid napping during the day. Pushing through the tiredness in the middle of the day can help you reset your sleeping pattern and sleep through the night instead.
If You’re Struggling To Fall Asleep, Do Something Else
It’s best to keep your bed and bedroom for specifically sleep, so if you’re really struggling to sleep, get up and find something to do outside of your bedroom. Whether it’s browsing on a computer or watching some TV (though this should be ideally be avoided where possible), doing something relaxing outside of the bedroom until you feel tired can help your body to associate your bed with sleep rather than any other activities.
Getting good sleep is an important part of our health and comfort really is everything. Why not take a look at our range of 4ft beds and mattresses and treat yourself to a good night’s sleep?