How to get a good night sleep?
Not being able to sleep at night can be really frustrating, but a few sleepless nights won’t do you any harm, even if it does make you feel tired during the day, and you might be a bit short tempered. If you suffer with insomnia often, though, it will eventually put a strain on your body and you will be far more likely to suffer with stress and anxiety. We all feel better the next morning after a good night’s sleep, but what can you do if you constantly find yourself unable to sleep right through the night? Here are ten great tips that will definitely help you to get a much better night’s sleep and wake up feeling refreshed and ready to go.
1. Sleep to a schedule
Your body likes to work to a schedule, when it comes to sleeping, so get into the habit of always going to bed at the same time, and always getting up at the same time. Even on the weekends, or when you are on a short vacation, stick the timetable and then you won’t throw your natural body clock out of balance.
2. Make your bedroom as cosy as possible
To help you sleep better, make sure that your bedroom is as quiet as it can be, there is as little light coming into the room as possible, and your bed is comfortable. Make sure that your bedroom isn’t too hot as well, because you will sleep better in a cool room, rather than a baking hot one.
3. Avoid caffeinated drinks
The caffeine in coffee and in other caffeinated drinks lasts a lot longer than you think. If sleepless nights are a big problem for, you might want to consider giving of caffeinated drinks all altogether or, at least not drinking any after midday. Don’t forget that a lot of soda drinks are caffeinated, including most cola drinks.
4. Don’t take naps during the day
The problem with insomnia is that it makes you feel tired during the day, so you might be tempted to take a midday nap. Avoid that temptation if you can, because it will make it harder to get a good night’s sleep later on. It will be better if you soldier on, and then you’ll go to bed feeling really tried later that evening and you might sleep properly.
5. Write down your worries before you go to bed
It’s often stress and worry that keeps people awake at night. If you write down a list of both what you are worried about and what your plans are to deal with those problems, it will help put your mind at rest, knowing that you have everything under control.
6. Don’t eat your main meal too late at night
Eating a large meal just before you go to bed will send your metabolism into overdrive and keep you awake. Make sure that eat your main meal at least two hours before you go to bed, and avoid hot spicy foods that could give heartburn or indigestion.
7. Avoid alcohol in the evenings
A nightcap may seem like a good idea when you are having trouble sleeping, but it will actually make things worse. Alcohol will make you feel sleepy at first, but it interferes with your sleep cycle and you will probably wake up again later on in the night. Too much alcohol will also dehydrate you, so you might wake up because you feel thirsty.
8. Switch off any bright screens two hours before you go to bed
The bright light that comes from TV screens, computers and tablets will also affect your sleep cycle. The brain interprets that kind of light as being daylight, so it will think that you should be fully awake. Switch off all gadgets that emit bright light two hours before you intend to go to sleep and that will help your body prepare for sleep.
9. Get into a night time routine
Another way that you can tell your body that it’s time to prepare for sleep is to get into a regular night time routine. You could have a hot bath to relax you, followed by a hot, milky drink. If you were to do that every night before you go to bed, your body would start to recognise that as the signal to start winding down.
10. If you can’t sleep, get up and read a book
If you can’t get to sleep, lying in bed worrying about will probably just make it worse. Most people find that he best thing to do is to get up and read a book for a wheel and then return to bed when you start to feel sleepy again. Don’t switch on your computer, though; as that will make your brain think that the day has started.
How to get a good night sleep? What are your best tips?