Sleeping well at night is a fundamental part to how you are going to feel the next day, if you have a bad night’s sleep then the chances are that you are going to struggle with everything from concentration at work, tiredness, mood swings and a general feeling or being low. This is why sleeping well is an important factor in life in helping you wake up out of bed the next morning with a spring in your step.
Sometimes however, we find it hard to turn off in the evenings and leave our daily concerns to one side, but what we are about to unveil is some great tips that you can begin to incorporate into your daily routine that will help you fall asleep as soon as your head hits the pillow.
What works well for you may not for others so this is all about trial and error to find out what can help you.
Table of Contents
Tip 1: Wake Up at The Same Time Each Day
It sounds straight-forward, especially if you have a day-job where you need to wake up at a certain time Monday through to Friday, but a lot of people tend to wake up at random times in the week and then oversleep on weekend. Well, the real tip here is maintain a regular waking time throughout the week AND keeping that during the weekends. You see, if you decide to sleep longer on weekends you are altering your body clock to wake up at that time which then disrupts your weekly wake up time. By Wednesday your body will begin to adjust to your work-routine, but then the weekend it all changes again. This can leave your body exhausted and your mind mentally drained.
Tip 2: Go to Bed at The Same Time
Just like setting a regular wake-up time you need to go to bed at the same time each night and avoid the temptation to stay up late. We can’t stress enough to you how maintaining a regular wake up and bed time regime can be an advantage to feeling better. Again, the weekend is probably going to be the most challenging time you are going to face but try and maintain that same time if you can.
Tip 3: Switch Yourself Off Before Bed
If you have a TV in your room take it out for a week, turn the lights down low and gradually prepare yourself for sleep a few hours before bed. This process is called winding down and helps to reduce the amount of light and melatonin production you are getting. What you are looking to do here is relax the mind not stimulate it so think about replacing a TV with a bedside light and listen to audio books or some soothing music instead.
Try this method for a week or two and just see how much it can change your sleeping habits, you will be surprised!
Tip 4: Is Your Bed Comfortable?
Maybe it’s time to invest in a new bed frame? Or perhaps your mattress has seen better days? The importance of having a comfortable bed is an obvious tip here because you aren’t going to have a good night’s sleep if you have mattress springs poking your leg, or pillows that have lost their filling underneath your head.
If you spot something that could be disrupting your sleep then think about investing in something to replace it. Yes, it may be an additional expense you don’t need but think about the benefits of waking up refreshed every day of the week. It makes perfect sense doesn’t it?
Tip 5: What are You Eating?
Our final tip looks at the kind of diet you are on and more particularly what you are eating right before bed. What you really don’t want to be doing it eating a big meal an hour before you hit the hay, which would be a big mistake. Instead eat fresh, eat light and eat well in advance of your bedtime hour. Likewise, any caffeine or alcohol is an absolute no-no before bedtime as this can keep you awake. Caffeine alone can stay and work in your system for up to 12 hours after drinking it, and alcohol may make you sleepy a few minutes after drinking it but it will wake you up a few hours down the line.
Even if you aren’t drinking alcohol make sure that you aren’t drinking too much juice or water because you will end up taking regular trips to the bathroom in the night, further disrupting your sleep pattern.
If you need a drink then just take a few sips of juice or water to satisfy your needs. Going to bed with an empty bladder and a satisfied stomach (not full) will give you the best chance of having a healthy, full sleep.