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Tips For Sleeping Well

Many of us have experienced sleeping poorly at one time or some other. A single night of sleeplessness isn’t a huge issue, aside from feeling unhappy or unsatisfactory the following day. However, the effects of long-term sleep deprivation could be more severe, causing an increase in the chance of developing coronary heart disease and stroke, diabetes, weight gain and Alzheimer’s disease.

1. Relax and unwind.

About half of the UK population is affected by stress-related sleep disorders, which is why it’s essential to take the time to unwind prior to going to bed, whether that’s relaxing in a hot bathtub, flicking through a novel or listening to soothing music. For some , making an agenda before bed can relieve your mind from thinking about the tasks you’ll need to complete for the day ahead.

2. Set up your routine

It is well-known that having routines help babies and kids fall asleep at a specific time. This is true for adults too, since it allows your body to program it to fall asleep and rise at specific time. Be sure to stick to getting to bed at a particular time and develop your own relaxing routine.

3. Beware of the use of technology

You should remove your smartphone or computer in your bedroom and don’t look at them for at least an hour prior to bedtime. The devices emit blue light that reduces the sleep hormone melatonin.

4. Make a relaxing environment

Be sure that your bed has the right amount of support as well as space and comfort for you to get up and are less mobile. Check that your room has comfortable and the proper temperature is 16 to 18 degC (60degF between 60 and 65 degrees F) is the ideal temperature. An absence of clutter together with light colours and pleasant scents, like geranium and lavender are also a great way to create an atmosphere that is relaxing.

5. Don’t watch your clock.

Being worried about sleeping enough could cause us to not sleep. The best approach to combat this is reminding yourself daily that lying in bed, and thinking positive thoughts can be more productive than twirling and checking your clock every 10 minutes. If you’re unable to stop checking your clock, consider shifting it to the other side or placing it on the opposite side of your room so it’s less likely to be distracted by the ticking clock.

6. Foods to sleep

A healthy diet can improve sleep in general however some foods can be particularly beneficial, like turkey, milk, chicken as well as pumpkin seeds. They are rich in the chemicals serotonin and tryptophan that are essential for the production of melatonin. It is the hormone that aids in sleep.

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7. Foods to stay clear of

Drinks, food that are spicy, and big meals should not be consumed during the time before the time of bed. Many people find that drinking coffee or other drinks with caffeine in the afternoon can interfere with the quality of sleep.

The consumption of sugary foods is generally harmful, since the energy surge and the subsequent crash that you experience can disrupt the body’s clock. Additionally, studies have revealed that if you aren’t sleeping well, you are more likely to crave junk food in the morning and create a vicious pattern of poor sleep and a poor diet.

8. Sleep is facilitated by darkness.

Before clocks, people used to get up as the sun rose, and then go to bed as it got dark. Also, a room that is dark can help you sleep better and turning down the lights could make you feel more tired. If you do not have a dimmer switch, low-cost lamps with the dimmer feature are an excellent alternative, or get an electrician to give you a price costs for switching the switch on your main light.

If you’re bothered by the lights of the street outside your windows, or the bright morning sunlight in summer at 5am Try more heavy curtains, padding or even blinds with blackout shades.

9. Get active and stay fit.

The hysical workout is excellent for sleeping, and also for general health. But some individuals find that if they engage in vigorous exercising for less than two hours prior to the time to go to bed, it makes it more difficult to get to sleep. If this isn’t to be a problem, then it’s likely no reason to alter your routine.

Many people spend much time and energy exercising and ensuring they eat healthy – which is wonderful however they neglect sleeping in the third part of the triangle.

10. Pay attention to the quality of sleep

We tend to concentrate on the length of our sleep but the quality of sleep is equally crucial. There are five phases of sleep that are experienced in a cycle that occurs around five times per night. The later phases of the cycle, our memories are strengthened and information is processed in addition to other things. That means getting up at evening, for instance, to visit the bathroom may disrupt the cycle, and you may not be able to reach the final stages. It’s recommended to avoid drinking excessive amounts of liquids prior to going to go to bed.