Do you feel tired all the time? Wake up feeling like you haven’t slept? Try these 5 ways to improve sleep and start the day the way you’d like to.
You may have pressure at work, family or relationship troubles, or even be suffering from illness. These factors you may not be able to control, but they will most likely interfere with your sleep somehow. By following these 5 ways to improve sleep you can give yourself the best chance of a refreshing night’s rest, and feel ready to tackle another day.
5 ways to improve sleep:
1 Stick to a sleep schedule. Go to bed and get up at the same time every day, even on weekends, holidays and days off. We all like to treat ourselves to a well earned lie in, but stay in bed too long and you’re internal body clock will get out of sync. If you go to bed and don’t feel like sleeping right away, do something relaxing until you are tired enough to go to sleep.
2 Pay attention to what and when you eat and drink.
Make sure not to be either too hungry or, more importantly, too full before going to bed. There are two main reasons for this.
– Food and drink provide energy. The raise in your blood sugar level will keep you awake as the body is now fuelled and ready for action.
– Secondly, digesting food is hard work for the body. When sleeping the body shuts a lot of its systems down, or on standby. So by giving your body food to digest you are keeping the digestion machine running when it needs to switch off. Limit the amount that you drink before going to bed to prevent a trip to the toilet in middle of the night. If you want to drink before bed a milky drink can help to relax the body. Don’t forget smoking – Nicotine, like caffeine, is a stimulant that can take hours to wear off.
3 Create a bedtime routine. Do the same things each night. This conditions your brain to recognise that it’s time to go to sleep. The pre bedtime routine could include taking a warm shower, or reading a book. Anything that can help you to relax will help you to get better quality sleep during the night.
4 Get comfortable. Create an environment where you will be comfortable when sleeping. Keep the room quiet, dark, warm in the winter and cool and well ventilated in the summer. We actually sleep better in a cool room, so set any heating to go off at bedtime or your sleep will suffer if you get too hot during the night. If you share the bed make sure that there is enough space for the 2 of you to have room to move around a little without disturbing one another. Take a look at your mattress. Has it seen better days? Putting up with an uncomfortable mattress really affects the quality of your sleep.
5 Limit day time naps. A long day time nap can interfere with night time sleep, especially if you’re having trouble with insomnia or poor sleep quality in the night. If you choose to sleep during the day time try to make sure that you do it in the early afternoon and limit your nap between 10 to 30 minutes. If you work through the night, make sure that you close your curtains or blinds fully so that no daylight comes into the room. That will help to adjust your internal body clock and allow you to sleep better.
Sleeping is a very important part of our day. When we sleep our body grows and repairs itself, and our brain can go into standby, allowing it to process everything that happened during the day. Quality sleep refreshes us, and makes us feel healthier and more energetic. These basic tips are simple and easy to follow. Following them will help you to get a good night’s sleep which we all need so badly.