10 Things that help you sleep better
Restless nights can be frustrating and can make you feel lethargic for the whole of the next day. If you do suffer from restless nights, then it’s usually nothing at all to worry about, and the problem is easily fixed by making just a few adjustments to your routine. Here are ten must-know tips that will help you get a good night’s sleep, every night.
1. Get into a regular routine
Your body hates an irregular sleep pattern, it doesn’t know when to sleep and when not to! Try and get to bed at roughly the same time every night and wake up at the same time in the mornings. Keep to this routine at weekends too, or you will throw your body’s rhythm out of kilter again.
2. Make your bedroom the place where you sleep
Apart from the one obvious exception, the only thing you should be doing in your bed is sleeping. Avoid lying in bed playing on the computer or watching the TV, and that way, your body will learn that when you go to bed, you have gone there to sleep.
3. Get the environment right
You also need to make sure that the bedroom is set up, just right for sleeping. Make the room as quiet and as dark, as possible and control the temperature too, so that it is neither too hot, nor too cold. A good, comfortable bed is essential too, so if yours has some lumps and bumps in it, it might be time to buy a new one!
4. Stay off the caffeine
Cut down on your intake of stimulants like caffeine, especially in the afternoons and the evenings. Caffeine can stay in the blood for up to twenty four hours, so even a heavy session in the coffee shop in the morning could affect your sleep that night.
5. Limit sleep-ins and daytime naps
Afternoon naps and long, weekend seep-ins are going to put your body’s internal clock out of sync, so limit these to a minimum. Even if you didn’t sleep well the night before, resist the urge to catch up in the day, or you will just have another restless night later on.
6. Don’t eat your evening meal too late
If you go to bed on a full stomach, your body will be so busy digesting that food that you will never get to sleep. A heavy meal, just before you go to bed, will make you feel uncomfortable and it will raise your metabolism too. Eat your evening meal with plenty of time left to digest it before you go to bed.
7. Try not stress
If you find yourself worrying about things at night, then tell yourself that you will deal with that in the morning. A good trick to help you not to worry at night is to write down all your concerns, before you go to bed, and write down what you are going to do about them. Then, with a plan in place, you should be able to sleep more easily.
8. Don’t drink alcohol to get you to sleep
Alcohol can make you sleepy, but that effect will wear off. Most people find that alcohol will get them to sleep, but then they will wake up in the night again, so avoid that late night tipple. It’s also never a good idea to get reliant on alcohol for anything, not even just for getting to sleep or relaxing.
9. Get more exercise
If you find yourself regularly not getting enough sleep, then taking more exercise during the day can help. Build in more walking into your daily routine or take up something like cycling. Don’t, however, exercise too close to bedtime, because that can keep you awake.
10. Have a nighttime ritual
Create a routine for yourself that becomes your bedtime ritual. Do something to relax, like reading a book, taking a hot bath and drinking a warm, relaxing drink. If you repeat this ritual every evening, your body will learn that these are the signals that it should be prepared for sleep.
What are things that help you sleep better?