How to get a good night's sleep
Getting to sleep can be as easy as 1, 2, ZZZ with our tips
With all the stresses of modern life, lack of sleep is no good for any of us, which is why we’ve put together 11 tips to help you sleep better.
1. Turn off the tech
If you’re guilty of taking a bedtime scroll through social media, checking emails on your laptop or watching a film to help you nod off, then it could be keeping you from getting a good night’s sleep. These electronic gadgets have a back-lit display, and have been found to cause suppression of melatonin (a naturally occurring sleep hormone) which may cause sleep disturbances.
Tempted to take a peek at your phone if you can’t sleep? Why not put it on the other side of the room; you’ll also have to get out of bed to turn off your alarm, which means no more snoozing!
2. Try a warm shower or bath
The key to this is timing. You don’t want to have a warm shower or bath too close to bedtime, as your body’s temperature can actually become too high to sleep. Try taking a bath an hour or two before you want to get into bed, take a good book with you and try a bubble bath with soothing smells – think lavender, oils and bath salts. If showers are more your thing, you don’t need to miss out on the soothing smells baths offer – so try a relaxing Shower Steamer.
3. Control your light
Go to sleep with a sunset and wake up with a sunrise by using a wake-up alarm clock. It’s very simple; the clock emits light for about 30 minutes before you want to wake up, allowing less of a startle when waking. The sunset effect can help you unwind at night, instead of going from a harsh full light to complete darkness, which can be really useful for those suffering from Seasonal Affective Disorder. Most clocks can double as a bedside lamp, too.
4. Get into a routine
Try going to bed at the same time each night – you might have the odd late night, but try getting into a routine as much as you can. You can help set your internal body clock ready for bed by choosing a time of night when you usually feel tired. This can help reduce the amount of times you toss and turn before getting off to sleep.
5. Try a book
If you create a bedtime ritual like reading, this signals to your body that it’s time to wind down and sleep. If you’re really desperate for sleep, try not to read something too stimulating as you’ll probably stay up all night because you’ll just have to know what happens next. Reading a book before bed also means you’re less likely to succumb to the blue light!
6. Limit your caffeine intake
If the number of cups of coffee you’re having in a day can be counted over two hands and you’re struggling to sleep, this could be one of the reasons why. Too much caffeine can upset sleep and make you feel irritated as well as tired. You know that horrible feeling in the pit of your stomach? Yep, that’s caffeine. Try switching to decaf, gradually cutting down or stop drinking it altogether, especially after 5pm.