If you're struggling to get enough shut-eye on the regular, you definitely need some tips for getting a good night's sleep.Getting your beauty sleep is important, but falling asleep isn’t always easy. For a lot of us, the stress and routine of our daily lives can make getting a good night’s sleep nearly impossible. Here are some easy tips for a good night's sleep.
1 Stick to a Sleep Routine
As difficult as it may be, and as tempting as a lie-in can be, sticking to a strict sleep routine can help your body clock adjust. Get up at the same time and go to sleep at the same time, and your body will get use to it.
2 Your Bedroom is for Sleeping
Various studies have found something surprising – keeping your bedroom just for sleeping can help you doze off. No, this isn’t always viable, but there’s a strong association in your mind between sleep and the bedroom.
3 Regulate Temperature
You feel dozy when you’re warm, but science has proven that reducing your body temperature can help you sleep. Try and keep your room at a steady, reasonably cool temperature to help you drop off.
4 Have a Shower before Bed
After a warm shower, your body temperate will cool and this can help you nod off.
5 Muscle Relaxation
Vigorous exercise will keep you up, but some light stretches can help your muscles relax before bed. Have a look at some of the resources available online, perhaps try some light yoga stretches.
6 Avoid Certain Foods before Bed
Yes, late-night snacks are delicious, but they’re not helping your sleep. Excessive food at night can disrupt your sleep patterns. Having a drink may help you doze off initially, but you’ll be waking up more, especially if the bathroom calls.
7 Avoid Caffeine or Sugar Hours before Bed
While most of us live for caffeine, it is not helping you sleep. Caffeine can stay in your system for hours, so try to plan ahead when having coffee with your dinner. Sugary food can also give you a boost, and sugary drinks such as cola can contain both.
8 Try and Unwind before Bed
Stay off your phone and turn off the TV. Try and relax with a good book.
9 Make Sure Your Bed is Comfy
This may seem obvious, but it’s so easy to overlook. Don’t have too many pillows, or a super-hard mattress.
10 Try to Avoid Naps during the Day
I get it! Napping can be the best feeling in the world, but it’s not helping you sleep! Try and avoid late afternoon naps; keep them around midday if at all.
11 Block out Light
Whether natural or artificial, light keeps you awake. Use heavy, dark curtains and wear a sleep mask to get the most out of your sleep.
12 Limit Noise
Finally – try and limit noises wherever possible. For people who have roommates or live in a city, maybe try earplugs or a white noise machine.