7 Ways to Get a Better Night's Sleep
A good night of sleep is essential in maintaining a healthy lifestyle. Sleep protects us both physically and mentally and also boosts your general quality of life. Many of us struggle to fall asleep, have bad dreams or simply can't wake up in the morning! So to help you out, we've found 7 great ways to make sure you have a better night's sleep.
1) Bedroom
For many troubled sleepers, the bedroom should be the first things to consider. It is important to create a relaxing space, designed only to help you sleep. The temperature should be around 16-18°C, not too hot and not too cold. It's important to keep technology out of the bedroom also, LED screens can disrupt your sleep, and that includes alarm clock LED light. Another tip is to introduce Lavender to the room, it is germanium and naturally calming.
2) Bed
The key to a good night's sleep is a comfortable bed. A mattress which suits you can make a huge difference. A mattress with poor support can encourage a poor sleeping posture. However different types of mattress suit different people, so ensure you try before you buy and make sure you are able to return it if it isn't the right one for you.
3) Lifestyle
The general pace of life in the 21st century is faster than ever, which is one of the reasons why many people struggle with sleep. TV, radio, smartphones and other forms of entertainment keep our minds stimulated. Slowly winding down from such entertainment in the evening is important in achieving good sleep. There are many other lifestyle changes which could be made, avoid alcohol or caffeine before bed, don't nap during the day and make sure you have a regular bedtime routine and sleep pattern.
4) Stress
Research has proven a direct correlation between anxiety and rhythm of sleep. When a person is anxious, their heart rate increases which can cause the brain to 'race'. To help combat this, cognitive behavioural therapy is one option, however there are some easier options too. Listening for the beating of your heart can help slow and relax your heart rate. Breathing can also make a difference; breath deeply for four seconds, then out again but slowly. Repeat this until you feel your heart rate slowing.
5) Diet
The food and drink you consume can have a big impact on your quality of sleep. Some people don't eat anything after 6pm and claim that it helps their sleep. However everyone will eat something at some point in the evening, so what's the best dinner to help sleep? Milk, cherries, chicken and rice have all been said to assist with good sleep. Fatty meat, curry and alcohol are amongst the worst foods to have before bed.
6) Exercise
Perhaps not as easy as some of the other tips in this article, but sports and exercise are right up there with the best ways to get a better night's sleep. However, be aware that a lot of exercise, and wearing yourself out is not likely to help with sleep, it can sometimes be counter productive. Simply put, a healthy and active lifestyle is one of the best ways to ensure you will get a great night of sleep.
7) Relaxation
Many who suffer from poor sleep live stressful and demanding jobs. Experts have suggested what is known as the '20 minute rule' If you're unable to get to sleep after 20 minutes, get up and do a relaxing activity (not involving screens!). Listening to music, doing yoga or reading are all recommended as part of the '20 minute rule' activities.
Content provided by SleepCouncil.org.uk