Having a good night’s sleep is so important for our energy levels, mood and health. If you’re struggling to get to sleep or are restless and wakeful during the night try these seven simple things to improve your quality of sleep.
I know for myself that if I don’t get a good night’s sleep, my whole day is affected. I will be grumpy and lethargic, and everything just feels harder. We all need to rest and recharge and get a decent sleep each night. The optimum we should be aiming for is 7-9 hours sleep a night. It can be tempting to stay up late when you have kids, as this can be a time to get a lot done, or have some time to yourself. However you are only making yourself more tired for the following day. If you’re having difficulties getting to sleep, or experiencing restless broken sleep, try the seven tips below so you can sleep better at night.
1. Wind down and de-stress
2. Follow a sleep routine
I do love a good routine, whether it’s a school morning routine or my laundry routine, and having a sleep routine that you follow each night helps signal to your mind and body that it is time for sleep. Just like for little children with the comforting ritual of bath, milk, book and bed, a consistent routine will help send you off to the land of nod. Even better if you can try and aim for a similar bedtime each night.
3. No screens before bed
Avoid using your phone, computer or a tablet for an hour before bed. So this means no scrolling your socials in bed! Electronic devices emit a blue light that suppresses the hormone melatonin which helps you sleep. Consider making your bedroom a tv free zone as well.
4. Sleep in a darkened room
Going to sleep in a darkened room can help you settle into sleep, and the lack of light will help your body’s production of melatonin. You might find that you have a better un-interrupted sleep in a darkened bedroom.
5. Get Regular Exercise
Regular exercise can help you have a deeper sleep and get to sleep quicker each night. Even a half an hour walk each day has been shown to benefit sleep patterns.
6. Make sure your bedroom is comfortable space
Do you have a good quality mattress and pillows? Do you have comfortable sheets and blankets, so that you aren’t either too cold or too hot at night. I’ve just put some cozy flannelette sheets on my bed, and I’m so comfortable at night now. Make sure your room is visually restful and relaxing too. Clear away any spaces like your bedside table that might be cluttered.
7. Get some sunlight
Natural bright sunlight will help improve your circadian rhythm (kind of like our body clock) and your sleep patterns. It also helps with the production of all those important hormones. If you’re having problems sleeping at night, try going for a walk in the morning sun each day. Then you can cross exercise off your list too!
What’s your best tip for a better night’s sleep?
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