Six Steps To Better Sleep

When we don’t get enough sleep, it can affect the whole of our lives. It can make us more short or angry; it can also make us more exhausted, so we don’t want or have the energy to do things like exercise. It can also be quite dangerous sometimes if you attempt to drive when you haven’t had enough sleep. So there many, many reasons why it is important to get as much sleep as you possibly can.

It won’t be possible to control all factors that might affect sleep. Children or a partner waking could affect how well you sleep, and that is generally something that is out of your control, for example. But with a few simple changes, you should be able to make the sleep that you get quality sleep. Creating good habits that will that encourage better sleep is a must. So here are some habits that you could try.

image

Make a Schedule

Is there any wonder why it is suggested for our kids that we get them in a schedule or routine when it comes to sleep? Not really, as it does work and does make a difference. So we do we get out of the habit of setting a schedule as we get older? Whatever times you chose, make sure that you keep it consistent. Choose the same time to go to bed each evening and the same time to wake up. Our bodies adjust to having a set schedule, and they will get used to it. When you are consistent with it, it reinforces the wake and sleep cycle. So your body will know what to expect. There is one caveat, though. Don’t stress yourself out about going to sleep. If on one day you go up and can’t get to sleep after fifteen or twenty minutes, then get up and do something else. Wait until you’re ready. If you are lying there stressing out about the fact that you’re not asleep yet, then it can make things even worse.

Create an Environment For Sleep

You want to create a space in your bedroom that is conducive to sleep. Most of the time this will mean a room that is dark, cool and quiet. So if you don’t currently have a room that fits those three criteria, then there are ways to make it that way. Take earplugs, for example. They can be used to make the room seem quieter than before. You could get black out blinds or darkening shades to help make the room darker if it always lets the sunshine and light in at the moment. You can get fans or even think about something like air conditioning if your room is currently too warm each night. So there are options to make your room the best place for sleeping.

image

Make Yourself Comfortable

One of the other things you need to think about is your bed. Is it uncomfortable and making it hard for you to get a good night’s sleep? If you think that the answer is yes, then it might be time to think about making some changes. First of all, it could be that the mattress needs to be replaced. They should be replaced every seven or eight years. So if you have had it for a long time, then perhaps it is time to get it replaced. If any coils are out of whack, it can be painful and uncomfortable. So what you could do, is look for the best innerspring mattresses and then choose one that is the firmness that you like. Being comfortable is the best way to ensure a good night’s sleep. Check the tog rating on your comforter, especially as we are headed into warmer weather. If you get too hot when you’re in bed, you can wake up and have broken sleep. So it does pay to take some time to look at your bed and how it can be made to be more comfortable.

Create a Ritual

Like getting in a bedtime routine, it is also a good idea to do some ‘rituals’ before bed. Repeating them each night will help to prepare you both mentally and physically for sleep. It might be that you take a bath or a shower, you might read with a hot drink, or listen to music. Some people choose to do some stretches or something like meditation or yoga before hopping into bed. These kinds of thing can help with sleep as they can take you from the state of awake to drowsy quite quickly.

Be wary of watching things on TV right before bed, and especially on your laptop or devices. Try to avoid using them for the last few hours before bed. The light that they give off can really affect sleep and interfere with it. So just don’t do it. It can be very detrimental.

image

Think About Food and Drink

There is a fine line when it comes to food and drink and sleep. You shouldn’t go to bed hungry, but you also shouldn’t go to be completely full. When you have discomfort, either way, it can keep you awake. If you have just had a meal and lots to drink, it could lead to disrupted sleep as you might need to take breaks to go to the bathroom in the middle of the night. You should also think about the kinds of food and drink that you’re having before sleep. For example, drinks that are high in caffeine, such as coffee or energy drinks should be avoided in the evening. They can affect sleep in a big way and make you feel much more exhausted the next day. That, in turn, makes you want more coffee, so it is a good habit to break.

Manage Stress

Quite often people don’t sleep well because they are feeling stressed or anxious or have a lot of things on their mind. So having some strategies to deal with it all will make the whole thing much easier. It might be that you have a notebook by your bed so that you can write down your thoughts and feelings when they come to you. Then you have offloaded them somewhere else, and it should help to sleep better.