It’s afternoon and you are probably on your third or fourth cup of coffee. Many of us find it difficult to get to sleep at night which makes us feel drained during the working day. With cat naps off the tables, it is time to get a better sleep at night.
Some of us are night owls, it’s just the way we are. This means that we find it more difficult to get a goods night sleep. A regular bedtime routine is a good place to start as it will help you wind down and prepare for bed.This can be tricky as few people manage to stick to strict bedtime routines. Make sure you stick to your routine during the week and at the weekend as one long lie can throw you and your body off completely. By keeping regular sleeping hours you will programme the brain and internal body clock to get used to a set routine.
How Much Sleep Do You Need?
The bare minimum is six and the maximum is nine hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.
Make sure you wind down
Are you someone who is constantly on the go? If you work late shifts then winding down is a critical stage in preparing for bed. Try to relax with a warm bath, this will help your body reach a temperature that’s ideal for rest.
If you find it hard to distress before bed the NHS recommend that you write “to do” lists for the next day can organise your thoughts and clear your mind of any distractions.
If you prefer to exercise before bed then try relaxation exercises, such as light yoga stretches. This type of movement will help you to relax the muscles. Make sure you do not exercise vigorously, this will opposite effect and you may feel more awake.
If music is your go to then have a listen to relaxation CDs , gentle hypnotic music and sounds have effects that relax some poor sleepers. Similarly, reading a book or listening to the radio could relax your mind. As it is a distraction from other things that may be going on in your life or things that have happened to you that day.
Declutter Your Bedroom
A clean room means a clean mind and it is so important that your bedroom is relaxing environment. Studies have show that there is a strong association in people’s minds between sleep and the bedroom. To have the best sleep your bedroom should be dark, quiet, tidy. Keep it at a temperature of between 18C and 24C. If you have been wakening up early you can dim the light by fitting curtains or a blind. If noise is the problem, consider investing in double glazing or, for a cheaper option, use earplugs.