As the nights draw in and the clocks go back, it is easy for your sleep routine to slip. If you are struggling to get a good night’s rest, then this blog post will help. It compiles some great tips that can help improve the quality of your sleep and overall well-being.
Put your phone and gadgets down
One of the primary things that can affect your sleep is the amount of light that is in your bedroom. This includes the natural light from outside, as well as any artificial lighting from gadgets and devices. To help improve your sleep quality, try to put all of your electronics away at least an hour before bedtime.
If you have to be on your phone before you go to bed, then it is a good idea to invest in blue light glasses. This will block out any light that is emitted from your phone or tablet. Rest assured that there are various manufacturers of blue light glasses in the UK and other parts of Europe if you live in the area, but make sure that you are only opting for the best ones with an established reputation. This way, you can be sure that you are not only getting good quality sleep but also preventing any long-term damage to your eyes.
Work on a bedtime routine
Similar to putting away all of your gadgets, it is helpful to establish a bedtime routine before you try to drift off to sleep. This could include reading from a book, having a bath, or just winding down for half an hour before sleep. This can help your body to associate certain activities with bedtime and will make it easier for you to fall asleep when the time comes. As much as possible, you have to be consistent with your routine so that your body can get into a rhythm.
Keep a cool, comfortable environment
A hot bedroom is not ideal for quality sleep. The perfect room temperature for sleeping is usually around 18 degrees Celsius. If your room is too hot, then try using a thin blanket or sheet, as this will help to keep you cool while you sleep. Additionally, make sure that your bedroom is comfortable in other ways too. The bed should be of the right height for you and there should be minimal noise and light pollution coming from outside. As much as possible, you should also keep your bedroom tidy and uncluttered. If there are clothes, books, or other items that you do not use then put them away in their designated storage space.
Do not eat heavy meals before bedtime
While you might think that a big meal will help you feel full and fall asleep more quickly, this isn’t always the case. If you are struggling to get quality sleep at night, then it can be helpful to keep your dinner lighter or not too heavy on the stomach. This will help to minimize any discomfort that you might feel when trying to sleep. Try to avoid eating foods such as caffeine, chocolate, and spicy dishes before bedtime as they can all hurt your ability to fall asleep quickly.
Limit caffeine intake
Caffeine is a stimulant and can keep you awake for longer than you may want. If you are struggling to sleep, try limiting your caffeine intake in the afternoon and evening. This includes coffee, tea, energy drinks, and chocolate. Instead, drink decaffeinated versions of these drinks or herbal teas that have been known to help with sleep. This way, you can help your body to wind down in the evening and get a good night’s rest.
Get up and move around in the day
If you are struggling to sleep at night, it might be helpful to get up and move around during the day. This could mean going for a walk or doing some light exercises. When you are inactive, your body produces more cortisol, which is a stress hormone. This can harm your sleep and make it more difficult for you to fall asleep at night. If you get up and move around in the day, then this will help to decrease cortisol production and ensure that when it comes time for bed, you are ready to drift off into dreamland.
These are just some of the many ways that you can improve the quality of your sleep. If you are still struggling, then it is best to consult with a doctor or sleep specialist who can give you more tailored advice. By following these tips, you can be sure that you are getting the best night’s sleep possible.