Eight Tips to Achieve a Better Night’s Sleep

Many of us seek a proper night’s sleep on a regular basis.

Achieving such a thing will certainly enable you to face the day brighter and with far more energy.

Without decent sleep, you are bound to feel lacklustre and find it challenging to focus on work or other tasks. Sleep-deprived, you will be more likely to become grumpy and stressed whenever the smallest of problems occur. Being less alert can also affect your safety (and that of others), meaning you lack concentration, which can be dangerous when you are driving, working or trying to do anything that requires faster reactions and your full attention.

Luckily, there are many steps you can take in order to achieve a better night’s sleep on a regular basis. Read on for eight tips we hope will help.

Form a sleep routine

Not everyone realises this but following a routine every night promotes a better quality of sleep. Just like babies and children need help to almost train themselves into falling asleep and waking up at the same time, us adults sometimes need to do this, too. Doing this also ensures you get the desired amount of sleep necessary to fully function every day.

An example of this would be to head to bed at 10:30pm and wake at 6:30am, getting eight hours of sleep each night. Sticking to this routine for just a few days in a row should start to show you how much more rested you can feel. Doing this for a while helps to create a habit. Of course, it isn’t always easy to just fall asleep. However, don’t be tempted to get up and return to bed later, otherwise you are defeating the object.

After carrying out this routine for a while, you will begin to feel tired when it’s close to bedtime and wake up naturally without the need for an alarm (although please do – we don’t want to be held responsible for you sleeping in and missing work!).

Increase your physical activity

Exercising every day allows you to burn energy that may otherwise still be pent up in your body at bedtime. The best way to combat this is to be more active throughout the day. Incorporate some activity into your regime where you can, such as heading to the gym first thing in the day, heading out for a stroll at lunchtime and taking the dog for a walk each evening after returning from work.

For the most effective outcome, avoid exercising too close to bedtime, as you may find that you are too hyped up to fall asleep.

Stop napping

Staying awake during the day and being alert can be challenging when you haven’t slept well the previous night. Some people believe that the obvious solution is to take a power nap or two during the day. Unfortunately, doing so usually creates a vicious cycle of not being able to sleep at night, making you more tired and wanting to nap again the following day. Often, these naps will increase in length over time, moving from power nap to a more established one.

Try to avoid naps wherever possible, especially in the late afternoon. Although it may take a few days, you are likely to find that soon you will have a better quality of sleep at night.

Avoid caffeine

Caffeine is a stimulant, increasing a body’s energy and focus. For this reason, it is best to stop caffeine intake several hours prior to bedtime. Science shows that caffeine can continue to impact your body for a few hours after drinking it. If you are aiming for that 10:30pm bedtime, avoid any coffee or caffeine-containing soft drinks after around 3pm every day.

Try to substitute your usual coffee for a decaf and energy drinks for flavoured sparkling water instead.

Stop screen time long before bed

To ensure your mind and body are both ready for a good night’s sleep, it’s vital that you stop screen time at least one hour before bedtime. Switch off the TV, put your phone on do not disturb (and place it out of reach), and shut down your laptop or desktop computer. Although it can be tempting to catch up on social networks or watch a few funny cat videos on YouTube before bed, doing so means your brain will remain alert and wired, causing you difficulty in falling asleep.

For some of us, it won’t be possible to switch off entirely because of working practices, perhaps. In these cases, try using blue light screen protectors or blue light glasses. These counteract the blue light that LED screens emit (which keep your brain active). This will help you to calm down and be ready for bed sooner, even whilst still accessing most devices.

Develop a calming bedtime routine

While we have already discussed having a routine in terms of timings, it is also worthwhile creating a calming regime, ensuring that your body and mind are both relaxed and ready for bed. Consider taking a bubble bath (not too hot), listening to relaxing music, pampering yourself with scented lotions (lavender is a great sleep aid) or practising meditation.

Relaxing is different for everyone. Pick something that you find calming and roll with it, such as colouring, doodling, writing, stroking a pet! All these options can help to calm your senses to help you be ready to fall asleep more quickly when your head hits the pillow.

Avoid heavy eating before bed

Eating a heavy meal too close to bedtime can definitely impact the quality of your sleep. It can hinder the natural production of melatonin (a hormone your body produces that is necessary for sleep) within your body.

Of course, it is fine to snack on something light up to about an hour before bed. Choose something high in protein and low in carbs, if possible, as this fill you up and prevent hunger during the night.

Create a relaxing bedroom

A relaxing and comfortable environment is essential for a decent night’s sleep for so many people. Try to keep the temperature not too hot or cold, meaning you are content under the covers. Ensure that your room is clutter free, as this can affect your mind, impacting your ability to fall and stay asleep. You’ll also want to make sure that your bed is fit for purpose – it should be the correct size for you to sleep comfortably in, have a mattress that gives you the best support for your sleeping position, and fits well within your room. If any of these things do not ring true for your current bed, it might be time to look at places like this bed shop UK with a view to getting yourself something a little more suitable.

Sleeping in loose cotton pyjamas or a nightdress will prevent overheating and sweating during the night, which can cause you to wake up and be restless. Playing gentle music or white noise may help you to slip into your slumber more effectively.

Most people should aim to fall asleep within 15 minutes of lying down. This gives you the best chance at the ultimate night’s sleep. Tossing, turning and lying awake too long mean that your body will not relax and you will not achieve your goal of eight hours’ sleep.

Good luck with establishing an improved sleep routine. We hope these eight tips help you to achieve your goals.