Getting a good night’s sleep is important. While you might have been able to survive on just a few hours’ in your early 20s – as you get older, you’ll soon start noticing the effect that poor sleep can have. From poor concentration to bad skin – the list of consequences for lack of sleep is long. Want to start getting a better night’s sleep? Here are five useful tips to help you get your forty winks.
1. Make sure your bed is fit for sleep
A poor bed setup can have a surprising effect on your sleep. An nonsupportive mattress or flat pillows could be affecting how you sleep, while your duvet could be aggravating allergies that keep you up at night. Making sure that your bed is comfortable and supportive will help give you the right foundation for a better night’s sleep.
2. Establish a good ‘winding down’ routine
Do you ever find yourself tossing and turning, wide-awake and struggling to switch off after getting into bed? A poor nighttime routine could be to blame. You can establish a good bedtime routine that will help you to train your mind and body to get ready for sleep. In the hour before you go to bed, focus on relaxing and start winding down – you’ll notice a big difference in how soon you’re able to drop off once you get under the covers.
3. Step away from the electronics
There’s been a lot of research in recent years discussing the link between technology and poor sleep. Using technology before you go to bed has been found to cause poor sleep, something which manufacturers are looking into to help improve the situation. However, you can lessen the effect of technology on your sleep by not using technology for an hour before you go to bed – helping your brain to switch off to help you fall asleep easier. It’s a difficult habit to break, but one that is certainly worth it if you can do it.
4. Get help with your sleep problems
If there is something a bit more serious causing your sleep issues, you need to address them for the sake of your health. Items like CPAP Masks are effective at tackling snoring or difficulty breathing at night and can make a difference to how you sleep. If you suffer from insomnia or other conditions, booking an appointment with your doctor can help you tackle your problems and enable you to start sleeping better at night.
Exercise can really help you to get to enjoy a more restful sleep at night. It burns off excess energy and boosts your blood flow that will help give your body what it needs for sleep. Exercising can also increase your energy levels during the day, making you feel energised when you need it. Try calming exercises like yoga or pilates as effective meditation techniques to perform an hour before you go to bed.
Many sleep problems can be caused by anxiety or stress that in your life that will need addressing to tackle your sleep problem. Start by getting rid of the bad vibes in your life and see if you can start sleeping better at night. Make an effort to get your sleep back on track – you owe it to yourself and your health to try.