It is important to get a good night’s sleep for your wellbeing. Sleep is meant to be relaxing and ensures that your daily rest works to renew your body each night. You do not want to make sleep seem like a chore, or go without sleep for too long. It is common for people to have sleep problems every now and again. Some individuals also suffer from chronic sleep issues such as insomnia. If you are looking for a good night’s sleep, then here are a few tips to help you get a restful sleep.
Set a schedule
You need to set a time each night that you settle down to bed, and a time for each morning that you wake up. If you are going to bed at irregular times, then this can lead to insomnia. If you are sleeping in on the weekend, then it will be harder for your body to wake up on Monday morning early, as it re-sets your sleep cycle. Make sure you don’t nap within 8 hours of your bedtime.
Exercising for around 20 to 30 minutes a day is very healthy for the mind and body. Daily exercise can help you to fall asleep, and stay asleep. It is best practice to perform exercise between 5 and 6 hours before you settle down to bed.
Avoid caffeine, nicotine and alcohol
You should avoid drinks that contain caffeine, which is a stimulant for the brain and will keep you awake. Sources of caffeine are soft drinks, chocolate, diet pills, pain relievers and coffee. Most smokers will sleep lightly and wake up in the early morning due to having nicotine withdrawal. Alcohol takes away the ability to have a deep sleep and will keep you restless within the early stages of sleep. You want to avoid these things at least 6 hours before sleeping if you plan to have a proper sleep.
Get a relaxing routine at bedtime
Some people take a warm bath with some bath salts and candles. Others play relaxing music, which can help you to de-stress and have a better sleep. Slipping on a soft nightgown will help you to prepare your mind for sleep. If you do the routine each night at the same time, it will train your brain to associate this relaxing routine with sleep.
Sleep until sunlight
If you can, try and sleep until the sunlight comes into your room. The sunlight helps your internal clock reset itself every day. It is a good idea for people who have trouble sleeping to be exposed to an hour of morning sunlight.
Don’t lie in bed struggling to fall asleep
If you cannot sleep, don’t lie in bed feeling sorry for yourself. You need to do something relaxing, such as reading, or listening to music until you feel tired enough to drift off. If you are anxious about falling asleep, this can actually cause insomnia. It is also important to not fall asleep in other locations, like the couch or the floor. Make sure to wear something comfortable to bed, such as soft silk pajamas.
Sleep in a dark room
Research shows that if you sleep in a darkened room, you will get a better night’s sleep. Even small things such as a night light, or the light on your phone can have a negative effect on your sleeping pattern. If you continue to have sleeping problems, then you need to seek advice from your doctor. There are many common problems that can cause sleeping problems, that more often than not come with simple solutions.