Fed up of tossing and turning at night when all you want to do is go to sleep? Simple lifestyle changes can make a massive difference to your quality of sleep and general well being. Check out these 7 brilliant sleeping tips that will help you to sleep quicker tonight:
1. Exercise more
Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But don’t exercise too near to bedtime or it may keep you awake!
2. Cut out the caffeine
Especially in the evening. Caffeine acts as a stimulant and interferes with you falling asleep and staying asleep. Go for a hot milky drink or herbal tea instead.
3. Make sure your bed is comfortable
It’s difficult to get deep, restful sleep on a bed that’s too soft, too hard, too small or too flat. If you sleep on a flat mattress, gaps are created between your body and the mattress and you are left without support in those areas. As a result, your own muscles will need to provide the support, meaning increased fatigue and aches and pains on waking – if you get to sleep at all that is! Solve this problem by viewing our range of adjustable beds.
4. Don’t over-indulge
Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night.
5. Try to relax before going to bed
- Have a warm bath, listen to some quiet music, do some yoga – all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too.
- Deal with worries or a heavy workload by making lists of things to be tackled the next day.
- If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.
6. Get into a routine
Going to bed and getting up at roughly the same time, all the time, programmes your body to sleep better.
7. Create a restful sleeping environment
Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.
Do you have any other tips for a restful nights sleep?
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Source: The Sleep Council