Sleep is an essential part of everyone’s day, helping us to stay fit and healthy, but many people struggle to get the desired quality of rest they need.
Nutrition, emotional health and our general wellbeing can all affect sleep and it’s important to ensure we create the optimum conditions to make the most of our time in bed.
If you’re really struggling with sleep you should speak to a GP who will be able to help, but read on for our top tips to improve your sleeping patterns.
Follow a schedule
Many of us like to have a lie in at the weekend, but this can make it harder to get back into a routine during the week. Go to bed at a set time each night and set your alarm for the same time each morning. This will help you sleep better and give you extra time to enjoy your weekend activities.
Relax before going to bed
Listening to music, reading a book or even a few games of Genting Casino Hold’Em gives you the chance to wind down after a busy day. Taking a warm bath or meditation before you go to bed makes it easier to fall asleep. Snuggling up with your partner before sleeping can also give you a relaxing sensation.
Taking regular exercise improves our general wellbeing, but it also helps you use the energy you’ve stored from eating and aids your sleep. Try and get your exercise at least five hours before going to bed, to allow time for your adrenaline levels to return to normal.
Coffee, alcohol and nicotine are stimulants which increase your blood pressure and heart-rate, keeping you awake. Avoiding this before you go to bed will help you enjoy a better night’s sleep.
Say goodnight to your devices
Mobile phones, laptops and tablets emit blue light, which can disrupt your sleep. Your body is naturally programmed to wake up with light, so put them down at least an hour before bed and you will feel the benefit.
Maintain a comfortable room temperature
Ensuring the temperature is comfortable in your bedroom helps you get a restful night. Open a window, adjust the thermostat and heaters in your room or use air conditioning where needed.
Sleep until the sun comes up
The body’s internal biological clock is tuned into sunlight, so waking up when the sun rises can help our natural balance. There are even alarm clocks that mirror the effect of the sun rising to wake you up gently every day.