Having a good night’s sleep directly impacts how you feel mentally and physically. Too little and you’ll suffer a lack of energy, productivity and emotional imbalances. Yet many of us suffer in silence, tossing and turning night after night. Thankfully, there are some simple lifestyle adjustments that can make a big difference.
- Re-sync with your natural sleep-wake cycle
Getting in sync with your circadian rhythm is perhaps the most important strategy for improving your sleep. A regular cycle of sleeping and waking will help you feel more refreshed than constantly sleeping at different times or even just shifting your schedule by one or two hours.
Aim to go to sleep and wake up at the same time each day. This helps you to set your internal body clock. Go to bed at a time when you normally feel tired. If you’re having enough sleep, you should wake naturally without the need for an alarm clock. If you rely on an alarm clock, try going to bed earlier.
Sometimes staying up late is unavoidable, when we go to a party for example. Avoid sleeping in but try a daytime power nap instead to prevent messing up your circadian rhythm.
- Tips for going to bed
As bedtime approaches, try to switch off bright screens 1-2 hours before getting into bed. Blue light from tablets, computers, TVs and phones is disruptive, stimulating us rather than relaxing us. If you need something, try some music or an audiobook instead.
Ensure your room is dark and hang heavy curtains or black-out blinds to prevent disturbing light coming from outside. If you get up in the night, keep the lights low. Consider a nightlight in the hall so you can get to the bathroom safely without waking yourself up too much.
- Improve your bedroom
There could be things in the room that are negatively impacting your sleep without you realising. Sometimes even small changes can make a big difference. Are there any noises that could be bothering you? Perhaps consider earplugs or a fan to mask any exterior noise. Keep your room cool and ventilated and ensure your bed is comfortable. Is an old mattress failing to support you properly?
Is your room cluttered? Messy environments increase stress and the state of your room could be raising your anxiety levels without you fully realising. Stress can affect our ability to relax and get to sleep. Why not invest in Fitted Wardrobes Hampshire with bespoke storage to help you keep your bedroom clear and organised? Look for Fitted Wardrobes in Hampshire by Lamco-design.
- Get some exercise
Those who regularly exercise sleep better at night and have more energy during the day. Exercise also reduces sleep apnoea, insomnia and increases the time spent in deep, restorative sleep. Even just a 10-minute walk per day can improve your sleep quality. Be patient though and stick with the exercise as it can take several months to start enjoying better sleep.