Throughout everyone’s life we all have struggles to get to sleep, whether it is for minor reasons or major reasons sometimes you lay in bed and you just can’t seem to drift off.
If you have trouble getting the best night sleep then these tips will help send you into the land of snooze so you feel refreshed and ready to go the next morning.
1. Make your room a device free zone
Obviously this is easier said than done in this day and age, people like to read their social media in bed and use their phones as an alarm. This can all still be done but in order to get an undisturbed sleep you should put your phone on ‘Do Not Disturb’ or Airplane Mode so any notifications you get will be silenced until you check your phone in the morning. It would also help to keep your phone far away from your bed as well so not to feel tempted to check it.
Sleepio says: “If you manage to reserve your bedroom for sleep and sleep only you are more likely to fall asleep faster each night”.
2. Avoid taking naps
I know it will be hard but you’ve got to stop sleeping during the day even though you may really need to or want to. Having a power nap during the day may seem helpful at first but if it means you can’t get to sleep at night then you will have to think about skipping nap time because sleeping through the night is much more important than sleeping through the day.
3. Try to avoid caffeine late in the day
You may be craving coffee or an energy drink but if you consume caffeine so late in the day it can prevent you from drifting off quickly and can also lead you to have a ‘broken’ sleep where you wake up a lot during the night.
Caffeine can stay in the blood for up to 8 hours so drinking it in the evening is definitely a no no.
4. Take a relaxing bath or shower
There is nothing better than washing the day off by having a bath or shower, put some music on, chuck in some bubble bath and chill before getting into bed for a good night sleep. Your muscles will relax and your body will wind down, just try not to doze off in the bath everyone!
5. Change and plump your pillows
Pillows are a crucial part of a good night sleep, so if you can change them for new ones regularly that will already enhance your sleep. Another thing to do is to plump your pillows before laying down because no one likes to put their head on a flat pillow, you may as well not have one at all.
6. Make your room as dark as possible
Natural lighting is one of the many reasons why people struggle to get to sleep or why they wake up earlier than they need to. Use blinds, shades or curtains to block out the light as much as possible and if need be wear a sleep mask to make sure you are in complete darkness in order to drift off easier, it may seem bizarre to some to wear a sleep mask but trust me they really do work.
7. Keep up with a regular sleep routine
This may be difficult especially if you have a schedule that changes a lot or if you have different commitments each week but if you are able to get eight hours of sleep each night then you are already half way there.
Each age group has their own recommended hours of sleep, so in order to stick to your recommended amount try to set alarms so you don’t go over and try to get to bed earlier if you have to be up early in the morning. If you have the same amount of sleep each night your sleeping pattern will improve and it will become easier to drift off.
So with these handy tips I hope you get the best nights sleep ever from now on, and if you still have any questions or concerns about your sleeping pattern visit Sleepio.com where you can get your very own personal sleep report and talk to a sleep expert about your worries. Happy sleeping everyone!