How to get the best night’s sleep you’ve ever hadBy Cara Dudgeon
It’s #NationalBedMonth and I think we can all agree that sleep is awesome. But for some, it can be harder to actually fall asleep than others.
The following tips should help you to get that perfect night’s sleep.
GET A SCHEDULE — Decide upon a time that you would like to go to bed, and a time that you'd like to wake up, and then stick to them. The ideal amount of time that most adults need to get a good nights sleep is between six and eight hours. It’s important to do this on the weekend and any days off, especially when first starting your schedule — that way you should be able to avoid falling into old habits.
A BEDTIME ROUTINE — It is said to take 21 days to form a habit, indicating that this isn’t an overnight cure! Creating a routine of some sorts, such as making either a hot chocolate or herbal tea and reading for an hour before bed, rather than watching TV shows on your laptop, could help you feel more tired.
CREATE A SLEEPING ENVIRONMENT — It’s been proven that harsh, white lighting can trigger the blue light that keeps us awake. So by using low watt bulbs, or fairy lights and candles instead could create the right atmosphere.
DON’T EXERCISE — You’re thinking, don’t exercise? I thought that was good for me!. And it is, just not too close to bedtime. The endorphins can make you feel more alert rather than — sleepy having the opposite effect!
LIMIT YOURSELF — Restricting the amount of caffeine and nicotine you have in the evening can have a positive effect on your sleep pattern. Replace tea or coffee for decaf or herbal tea and it should make a positive influence on how you sleep.
DON’T TOSS AND TURN — If you can’t sleep after fifteen to twenty minutes, it’s far better to get up and do something. Agonising about not being able to sleep will just make falling to sleep even worse as you’ll just be working out how much sleep you’re losing. You never know, you may find it easier to sleep after you’ve gone back to bed too.