We could all do with a better night’s sleep, especially if we have to bring our A-game in the morning for work or to get the kids ready for school. Though, in the age of constant connectivity, getting away from work, over-zealous texters and switching off for a good night’s sleep can be almost impossible – without some direction.
If you’re struggling to get to a healthy night’s sleep or you want to be an early riser, then it might be time to consider taking a few proactive steps. Below we’ll look over eight steps that you should follow to get you a healthier, more refreshing sleep.
1. Create a Plan or Routine
As we all know, nothing in life gets done effectively without some sort of plan. This holds true for sleeping too. Begin your journey to a better night’s sleep by planning your evening ahead of time so that you’re confident all work and home-related jobs are complete. This will give you time to unwind in the evening, relaxing you for a night of better sleep.
One of the best tips we can give here is to adapt your night routine to your own individual circumstances. There’s no point following a generic plan online or matching your evening routine with your favorite influencer’s as their lives will be completely different from yours.
2. Reduce Caffeine, Sugar & Alcohol at Night
A no brainer to some is the removal of all alcoholic, caffeinated or sugar-filled drinks and snacks. These won’t only keep you alert before bed, but they’ll prevent you from falling into a deep sleep, essentially leaving you feeling as though you hadn’t slept at all when you wake up.
If an evening beverage is essential, consider flavored sugar-free teas, decaf coffee or sugar-free and caffeine-free soft drinks. These won’t keep you awake and they’ll quench your thirst for a sweet drink.
3. Eat Your Leafy Greens and Grains
To maintain a routinely great night’s sleep, you’ll definitely want to up your intake of leafy greens, grains, and nuts. These aren’t just good for overall health because the magnesium you’ll find in these foods works as an anti-anxiety or anti-stress agent too. In short, you’ll find that it’s easier to relax and get to sleep.
All you’ll need to do is add foods like spinach, kale, almonds, and legumes to a smoothie or as a side at dinner and you’ll be on the right track.
4. Consider Your Individual Needs
One thing far too many of us forgets is that we all have our own requirements when it comes to sleep. If you suffer from a sleeping issue or believe you do, then you should address this. You might find that ignoring these issues results in long-term issues and may even lead to insomnia.
You might require a CPAP machine or another type of sleep aid, so you should, of course, invest in these. There’s nothing better than a great night’s sleep every night, so always consider your individual requirements.
5. Keep on Top of Exercise
Getting plenty of exercise won’t just keep your physical health in tip-top shape, but it’ll also ensure your mental health is under control too. You’ll have more time to relax and get your mind off daily life and focus on exercising when your workout, and this will reduce your overall level of stress each day, priming you for a better night’s sleep.
It’s best to factor in exercise before dinner, just so your body isn’t getting too energetic before bedtime. Stick to times after work but before dinner, or even in the morning.
6. Disconnect an Hour Before Bed
The best way to truly unwind is to get away from any displays in the house an hour before bed. This might be a little difficult to begin with, however, replacing your phone, laptop, TV, tablet or smart assistant with a book will be the best place to start. Set aside all of your devices and simply get into bed, or sit in your reading nook and read for an hour.
You’ll find it’s easier to slow down when there’s only just a piece of information in front of you, like the story in a book.
7. Don’t Sleep in a Cluttered Room
As the saying goes, a clean space equals a clear mind. This is undoubtedly true when it comes to sleep. Before you go to sleep you should make it a priority to tidy your bedroom so there’s no clutter in sight. Put dirty clothes in the hamper, clear your side tables and make sure there’s nothing sitting on the floor.
A clean room is far easier to relax in and will make getting to sleep each night a lot easier.
8. Check the Mattress
You may be doing everything we’ve listed above but still finding it hard to get a good night’s sleep. This could be a sign that your mattress is giving you a hard time. Review your mattress and look for signs of sagging, lumps or unevenness as it might be time to invest in a brand new mattress.
If you’re waking up sore, or tired, then it’s time to consider purchasing a comfy new mattress.