We all do it, but we don’t all do it particularly well. Sleep. We all settle down to do it every night, and it must be something that we do well if we want to be healthy. A good night of sleep is going to help your mental health, emotional health and your physical health. So many of us struggle to sink into slumber, from dealing with bad dreams to not feeling rested enough when we do sleep. Perhaps the bedding isn’t right, or you are dealing with internal stress – either way, you need to learn how to sleep well.
The problem is that without a good night of sleep, we can’t heal. Our body repairs while we sleep, and the right amount of sleep every night helps us to maintain our weight, balance your hormones and controls sugar levels, too. The good news? There are plenty of ways that you can improve your sleep habits and make yourself feel relaxed enough to enjoy every second that sleep gives you. With the tips below, you can make your night one filled with comfort and wake feeling rested the next day.
Go For Routine
Your body needs predictability to be rested. If you are dealing with only four to six hours of sleep every night, then the only way you can feel happy and rested is if that is a consistent amount of sleep. Chopping and changing between one night of eleven hours and three nights of three hours and back again is not good for your health. You need a routine. Stick to the same bedtimes and wake times as much as possible, and you can get your body in sync.
Accessorize Your Sleep Space
Are you sleeping alone or with someone? Sometimes, you need to assess whether you have the right environment for your sleep. From the lighting in your bedroom to the weighted eye mask benefits that you can research, you need to think about how you can accessorize your sleep space and be comfortable. If your blankets are too hot, get a lower tog for your duvet. If you need to have the right breeze on your face while you sleep, get a fan set up on the bedside table. Making sure that your sleep space is correct is so essential for a restful night.
Don’t Eat Too Late
It’s not just a myth that food right before bedtime will interrupt your sleep. Your body slows down while you sleep, so it makes sense that your body won’t digest your food as well as it does throughout the day. Give yourself a food break at least two to three hours before you plan to head to bed. You need to let your body go to sleep relatively empty so that you can feel comfortable. You’ll avoid heartburn and reflux if you ensure that you don’t eat too late, too, which will make for a much more comfortable night’s sleep.
Let Go Of The Gadgets
It may be tempting to put a TV in the bedroom, but there is nothing okay about staying awake until 1am watching TV because you can’t switch it off. Powering down the gadgets an hour before bed will prevent that blue light technology from addling your brain and keeping you awake half the night. The same rules apply to your smartphones and tablets, too, and you should consider how much you use them before bedtime and how they could be interrupting your sleep.
Work Your Issues
If you are dealing with anxieties and worries in everyday life, you need to think about working through these before you head to bed. Reflecting on the things that are worrying you is really going to help and make a big difference to your sleep. We work through our issues while we are asleep, but that doesn’t mean that you can’t do the bulk of the work while you are awake. Take your time and work out what’s bothering you and you’ll be a happier and more rested individual.
Create A Bedtime Ritual
Quite different from a bedtime routine, you need to think about a pattern of behavior that you can embrace before bedtime that will make you feel relaxed and in the zone for sleep. This could include a skincare routine, exercise and a warm bath, a particular drink before bedtime and even listening to soothing music.
You deserve the best night of sleep possible. Make it happen for yourself and don’t be afraid to dive into a rested sleep!