Sleep can be one of the hardest things to get right. A good night’s sleep can feel a little unachievable. If you are a mom, you will know, that having children can be one of the main reasons you get little sleep. A stressful work life can also be a big factor. However, sleep is so important to us and our bodies that to function on little sleep isn’t very good for us at all. I think having a good night’s sleep can sit high on anyone’s priority list. It’s a chance to reboot your system and feel refreshed for the day or week ahead. But yet so many of us fail at the basics when it comes to our bedtime. There will always be factors, children, for example, but by putting these easy tips into action, you are well on your way to getting a good night’s sleep.
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Look at your current habits
First of all, it’s advisable to look at your current habits. How does your bedtime routine look? We are always encouraged to have one when it comes to our children, but it seems to go out the window the moment we become adults. Do you go bed to late and get up late? Do you get very little sleep at all because your mind doesn’t switch off? Do you take a nap in the day causing you to be less tired when bedtime rolls around?
Analyzing your habits is a good place to start. This is where you will be able to see the things you can change, in order to obtain a better night’s sleep. If you do nap, this is something to try and cut out straight away meaning you are more likely to be tired at bedtime. It’s worth thinking about what an acceptable time to go to bed is. If you need to start your day earlier then getting to bed earlier should help with this. Once you know what your habits are, then it’s easy to implement changes to make things better for yourself.
Give yourself a reason to get up
Sleeping in late can mean you miss a good portion of your day. Some of that time could be used for chores around the home or something you enjoy doing. Don’t waste the precious hours you get during the day. You may also want to get up earlier but are too stuck in a habit of getting to bed late that it feels impossible. The answer is simple. Give yourself a reason to get up. If you have children, this could be taking them to school yourself in a morning. If you don’t then why not book a gym class or a breakfast meeting. Giving yourself the reason will make you feel like you have no choice but to get up. The more you do it, the more it becomes a new habit.
Tire yourself out throughout the day
If you start getting up earlier, then going to bed earlier is recommended. This enables you to get sufficient hours of sleep that your body needs. A sure-fire way of getting your body able to sleep earlier is to tire yourself out during the day. It’s not just tiring yourself out in the physical sense either we are talking mentally as well. Exercising more will always make your body feel tired, but using your brain is another way to guarantee a better night sleep. Read towards the end of the day, think about things. Challenge yourself.
Think about your environment
Once you’ve determined your habits and how to get up earlier and tire yourself out. Then now is the time to look at the environment you sleep in and see if there are any improvements you could make. Your bedroom needs to be a calming space, a space where your mind and body can relax. Having clutter and mess there will not help you become relaxed. It’s more likely to remind you of things that need to be done. Tidy your space, get some new candles and make it a more relaxing environment that you want to spend time in.
Invest in a decent bed
Where you sleep is just as important as the room itself. If your mattress and bed aren’t comfortable, then all the hard work is just wasted. So it’s so important to invest in a decent bed and mattress that you feel comfortable with. Doing your research is key. Researching the Top Mattresses for a Great Sleep in 2016 and Beyond would be a great place to start. It’s down to what you feel comfortable with. It’s also an idea to check them out in person as well. Lie on them in a store and see how they feel to you.
Think about what you eat and drink
It may seem obvious but what you and eat and drink can have an effect on your sleep patterns. The first thing to consider is cutting the caffeine from a certain time, so it gets out of your system. It would be a safe bet to say no more coffee after 3 pm. The same goes for alcohol. It can have a bad effect on your sleep by drinking too much so try and avoid drinking as much as possible. We all have a life, though. So just don’t drink on those nights you need a good night’s sleep.
Eating too late can also make things worse for sleeping. Not allowing time for your meal to digest can cause stomach ache in the night meaning you stay awake. It’s all about being conscious of your decisions. They will become second nature before you realize it.
Turn off the technology
Technology is one of the big things that has a major effect on how you sleep. Screen time on a tablet. Scrolling through social media on your phone. Reading emails on a laptop. Even watching TV in bed. These can all affect how you sleep. If you can, turning your technology off 100% at least 2 hours before bed is a sure-fire way to wind down for bedtime. However, in this day and age, some people rely on emails and social media for their livelihood. So a good idea is to turn down the brightness of your phone as the night goes on. If you can, at least, do 30 minutes to an hour of no screen time before bed you will thank yourself.
It is one of the biggest causes of lack of sleep. I think it’s because nowadays you have everything at your fingertips. We all have a thirst for knowledge, and it’s just right there for the taking. Don’t give in to the temptation in an evening. If you feel like you need to do something then reading a book is great to wind down. It allows your mind to focus on something, but your eyes will begin to tire.
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Write things down
If you have a particularly stressful job or a lot to do in the day. Then it’s no surprise your mind may run like a constant to-do list. You may always be thinking of what needs to be done and when. Work can be one of the biggest causes of lack of sleep due to thinking about things in the night. I’m here to tell you that those problems in work, those chores that need doing, can’t be done or fixed at 2 am.
If when you get to bed, your mind is still 100mph write down what’s currently going on in there. A sort of “to do” list for the next day. It will be like a huge mind dump on a piece of paper. Tell yourself that’s you making it a priority for the next day. It should help to clear your mind.
If you frequently wake then another good habit to get into would be to write what down what woke you up when it happens. Keep a notebook and pen at the side of your bed. Again writing it down and taking it from your mind to paper should help you relax and get back to sleep again. Instead Of worrying about whatever it is for a good hour, at a time when you can’t do anything about it anyway.
Try aromatherapy oils
Another recommended thing to do would be to try aromatherapy oils. Some of these are noted to help you get into a relaxed state of mind in body and soul. Things like lavender are known for helping to aid sleep. Do some research into the types of scents that may help you with any specific issues you have. You have nothing to lose by trying it. But everything to gain.
You can use aromatherapy in many different ways. You could use it in the form of candles, a pillow spray or even in a diffuser to help make your room smell heavenly. There are many opinions out there, but by doing good research, you will see that these things can aid you in having a good night’s sleep.
I hope this article helps you get a better night’s sleep.