5 Tips On Getting A Good Nights Sleep

Are you having trouble sleeping?

 

You’re not alone. As many as half of us struggle to get a good nights sleep, which can contribute to a number of debilitating factors, including tiredness, a reduction in concentration levels and more seriously, an increase in the risk of developing diabetes and depression.

 

So what can you do to get a better night’s sleep? We’ve come up with a few suggestions to try to see if they work for you:

 

1. Have a hot bath before bed

 

Bathing just before bed is an ideal way to relax your body and mind before bed. Having a soak, even just for 10 minutes, can relieve the strains and stresses of the day and help your body to get ready for sleep. If you struggle to switch off, trying playing some gentle music.

 

2. Get A Good Book

 

Tablets and e-books are all well and good when you’re out and about or on holiday, but at bedtime, it’s best to opt for a traditional hard or paper back to take your eyes away from the screen for a more restful experience. The other advantage is that you won’t be tempted to switch apps and check your emails just before switching off the light!

 

3. Leave Your Phone Downstairs

 

How many times have you just been about to drop off, when you hear your phone ring or vibrate with a call or message that can easily be left until the morning? Whenever possible, make your bedroom a phone free zone, thus eliminating any interruptions to your sleep or bedtime routine. The primary aim is to stay relaxed.

 

4. Optimize Your Sleeping Environment

 

Many of us will wake in the night, or be prevented from a deep sleep simply because our bedroom temperature doesn’t suit us. It’s worth spending some time thinking about your sleeping environment by experimenting with different tog duvets and your bedroom thermostat to get your bedroom at a temperature that is right for you.

 

5. Consider Comfort

 

Is your bed and mattress comfortable? Or do your feet stick out of the end or your head hit the headboard? It is estimated that the average adult spends a third of their lives in bed, so it’s worth investing in a bed and mattress that you’re really happy with. The other important consideration is whether you suffer from allergies, asthma or skin conditions. Anti-allergy pillowcases, mattress protectors and bed linen is widely available and comes in a choice of polyester and cotton. If you have particularly sensitive skin that becomes itchy or irritated in the night, and you use polyester linen, it may be worth trying 100% cotton to see if that helps.