Sleep deprivation can lead to a whole manner of issues for you. For example you may experience issues with weight, issues with your performance at work and a lack of sleep may cause you to be unhappy and be irritable.
A good nights sleep is important for both your physical and mental health and is sometimes a neglected area of our lives.
Let’s take a look at some ideas to help you to get a better nights sleep.
1. Avoid using your mobile phone as an alarm clock
If you are lay in bed struggling to sleep, the last thing you need is the temptation of your smartphone and all the apps it offers. You know what I mean here, checking email, playing Angry Birds etc.
Instead get a cheap alarm clock and leave your phone in another room.
2. Empty your mind of worries
If you are worrying about things this could be preventing you from falling asleep. Most of us have been there at some point.
It usually helps to make a list of all the things you are worrying about. Jot them all down on a piece of paper before bedtime. That way you can go back to them and sort them out at a better time.
3. Make your room suitable for sleep
If bright light from outside is preventing you sleeping, you should invest in some blackout curtains.
Make sure your room isn’t too warm or too cold for you. Between 16C and 18C is an optimum temperature for most people.
4. Check your Mattress
Your mattress should support you and be comfortable to sleep on. If this is not the case then it might be time for a replacement. Going to a specialist to get the right mattress would be a good start as you can be sure you will be getting the right mattress for you.
5. Don’t go to bed on a full stomach
Your last meal should be three to four hours before you go to sleep. Any snacks should be 90 minutes before. This is so you don’t get into bed with a full bladder or bowel and wake in the night needing the toilet.
6. Eat and Drink Well
A good balanced diet can help you with your sleep. Being overweight can affect your sleep and can also lead to other things such as snoring!
7. Prepare for going to Sleep
90 minutes before you go to bed get into the habit of unwinding and relaxing. Candlelight triggers the production of melatonin, which is the sleep hormone, so you could light some candles and get all cosy ready for a good nights sleep!
8. Take a Warm Bath
A nice soak in the tub can help you get to sleep. This is because your body temperature increases slightly when you are in the bath. When you get out, the rapid cool down mimics the natural temperature drop your brain triggers in preparation for sleep.
9. Cut your Caffeine Intake
Cutting off your caffeine supply after lunch can help you get to sleep faster. Caffeine can remain in your system for quite some time, so if you are consuming it quite close to bedtime it could be keeping you awake.
10. Stop Smoking
Nicotine acts as a stimulant and could cause sleep disturbance. The alternative is to try to not smoke before bed time. However stopping smoking has a number of benefits so could be worth considering, even though it is really difficult to do.
Thank you for reading and please feel free to share your own suggestions in the comments area. Good night!