Sleep is that beautiful word we have a love/hate relationship with. Sleep when done right can be a wonderful thing but when we are deprived it prevents us from being a fully functional human being.
Do you ever find yourself exhausted all day? Then suddenly when it comes to bedtime you are wide awake and find yourself thinking about your shopping list and a work email that you forgot to reply to 3 years ago? A lot of us struggle at night and can’t sleep or switch off.
We have listed seven simple steps you can implement to help you get better quality sleep and avoid sleep deprivation. After all, there really is nothing better than a good night’s sleep.
1. Create A Routine
According to the Sleep Foundation, poor pre-bed habits are a major contributor to insomnia and other sleep problems. Routine is key for many things in life and it is no different when it comes to your sleep pattern. It is vital that we try and stick to the same sleeping time every night (even on the weekends).
Our bodies crave routine and habit if you build up a set time to sleep and wake up it will reward you in the end. Even after a bad night’s sleep, you should get up at the same time to enable you to stay on track with your bedtime. Sleeping in can disturb the rhythm.
A good routine can help with better sleep patterns.
2. Darkness Is Your Friend
Your bedroom should be shut out from all light, invest in a good pair of blackout blinds or curtains to keep the light from disturbing you in the mornings. A sleep mask can also be a cheaper alternative. It is imperative that we keep all devices and phones out of our bedrooms at night. Studies show that the sleep hormone melatonin is produced in response to darkness.
If we are using a blue light device before bed it delays the release of our vital sleep hormones. The many different devices in our lives can disturb our circadian rhythm which causes us to be more alert at night.
Reading while in bed is a great way to switch off before sleeping.
3. Don’t Stay Up Past Your Own Bedtime
A lot of us have a wind-down routine for our toddlers and infants, it is very important to not forget about ourselves. A calming practice can help you fall asleep a lot easier. That involves switching off blue light devices 1 hour before your planned bedtime. Set an alarm to kickstart your bedtime preparation and find an activity that helps you relax.
A study published in 2017 by Jama Internal Medicine showed that participants who learned about mindfulness and meditation had less insomnia and fatigue after 6 sessions. There are numerous guided sleep meditations online that can keep you calm before bedtime. Reading a book is a great way to ease your mind, writing a to-do list or journal can avoid those unnecessary thoughts at 3 am. Don’t forget to let any problems or negative vibes outside of the bedroom.
4. Get Up
Do you find yourself tossing and turning in the middle of the night and struggling to go back to sleep? If you have been awake for a long period of time you should get up and do something outside of your bedroom. Paul McKenna author of the book “I Can Make you Sleep” suggests getting up and doing something boring if you have been awake for 20 minutes.
How To Get A Good Night's Sleep - 7 Simple Tips.
5. Regulate Caffeine & Alcohol Intake Before Bedtime
If you are a coffee or tea addict, this one will be hard. I am sorry to be the bearer of bad news but Dr Michael J Breus (The Sleep Doctor) suggests cutting out caffeine from 2 pm and having no alcohol within 3 hours of your bedtime. Take it step-by-step, reduce your consumption throughout the day and avoid the caffeine crash. Try decaffeinated drinks after that time.
Heavy alcohol consumption can affect our sleeping patterns and will result in a poor night’s sleep. As most of us love a glass of something from time to time, it is important to keep track before going to bed. We are not condemning all the good stuff but be sure to regulate any liquid before bed, you want to avoid a disrupting trip to the bathroom at 3 am.
Investing in a good mattress is one of the best ways to help with sleep problems.
6. Invest In A Good Mattress
As the old saying goes “Invest in your shoes and a mattress, cause if you are not in one, you are in the other” The Sleep Council conducted a survey on “Why people don’t sleep well?” The results from the poll showed that 26% of people can’t sleep because of being uncomfortable in their beds. Even more proof that a good mattress is key to a great night’s sleep.
A high-quality mattress can last up to ten years. With that in mind, you should consider a good quality mattress when purchasing one for your bed. Here at EZ Living Furniture, we have in store sleep experts that can help you find a mattress that suits your needs and taste.
The right room temperature is important when trying to sleep.
7. Set Your Bedroom Temperature
Do you ever go on a sun holiday and find it impossible to sleep in the heat? Our bodies need to drop in temperature to allow us to fall asleep. Studies have shown that most people suffer from abnormal sleeping patterns in the summer months (maybe not in Ireland).
The optimal temperature for a bedroom is 18 degrees, check the temperature of your bedroom before going to bed. If the room is too hot you can open a window to let in some fresh air. Check the temperature of your heating system to prevent yourself from overheating at night time.
It takes 66 days for a new behaviour to become a habit, have patience and take it step by step. Before you know it, you will be fully energised and jumping out of your bed in the mornings. They say if you have a good night’s sleep you can take on the world.
Sleep well.
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