If you find it hard to get to sleep every night, then you’re not alone. It’s believed that one in four Americans develop insomnia every year, and they’re just the people who are diagnosed! Plus, there are plenty of other sleep disorders that can make it difficult to get a good night’s sleep. Those who get better sleep will find that so many aspects of their lives improve; from their health and wellbeing, to their weight. So, if you want to be a healthier and happier person, follow some of these clever tips and tricks to get better sleep.
If you want to be able to sleep well, then it all starts with having a relaxing space to sleep in! A cluttered room that’s too hot, to bright, or too cluttered will make it practically impossible for you to get a restful night. Make sure that you room is between 60 and 68 degrees, your drapes block out any light from outside, and that your space is clean and clutter-free. Also, ensure that your mattress is in good condition (it should be replaced every 7-10 years), and that it is the right firmness for you. A firm mattress is ideal for those who have back problems, so bear this in mind when you next buy one.
Get into a routine
Believe it or not, but going to bed and waking up at the same time every day can really help you get better sleep overall. Yes, unfortunately that does mean on weekends too. Your body needs to get into a routine and your brain needs to know its own schedule. That means that you should get into the habit of going to bed and waking up at the same time – and you may want to set an alarm to help you do this. A little notification letting you know it’s time for bed will stop you binge-watching all that Netflix when you should be tucked up.
Cut down on caffeine
Did you know that caffeine stays in your system for around five hours after you’ve consumed it? That means that early evening coffees could be keeping you awake. Try to limit the amount of coffee you drink in a day, and always make sure that you have your last coffee by early afternoon. This will help you drift off easier, without a load of caffeine pumping through your veins. Don’t forget, even tea and soda has some caffeine in it – so watch what you drink before bed!
There has been plenty of research on how exercising more during the day can help you sleep better. However, you don’t need to be pumping iron before bed to see results. A Harvard study back in 2004 found that insomniacs fell asleep easier after daily yoga sessions for eight weeks. The combination of exercise and mindfulness probably plays a big part in this! Try adding in a brisk walk after work – or hit the yoga studio – to see if it makes a difference to your sleep pattern.
If you’re struggling to get a good night’s sleep, then it may be time to try out some of these simple rules. They’re not difficult to incorporate into your daily life, and your mind and body will really thank you for catching some Z’s.