Getting a good nights sleep is important. Lack of sleep can cause everything from depression, to weight gain. Despite this, the vast majority of us still regularly struggle getting enough sleep. Here at Sleepiest we want to change that, so without further adieu, here are our top tips to sleep better, every night.
Get Into A Routine
Many of use enjoy a lay in on the weekend, but it can be a bad idea.
Even altering the time you go to bed by a few hours can throw off your internal body clock. This makes it harder to sleep when you actually need to. Try get into a routine of going to bed at the same time each day and your sleep is sure to improve.
Similarly; avoid napping during the day as it’ll likely throw off your natural sleep schedule.
Control Your Exposure To Light
A hormone called melatonin is key to regulating how sleepy we feel. Melatonin is naturally produced by the body in response to light exposure; the darker it is, the more our bodies produce. Being aware of this can help you feel more alert during the day and get to sleep easier at night.
Try to get lots of exposure to light first thing in the morning. Ensure your workspace has as much natural light as possible. If you work in an office lacking natural light then it might be worth investing in a light therapy box. This will help ensure you stay alert and awake during the day.
Likewise, when it comes to bedtime you should be avoiding exposure to light. This includes artificial light.
Try avoid watching TV or using your phone too much in the 2 hours before bed. Similarly keep the lights dim as you approach bed time. Potentially invest in a dimmer switch if you don’t already have one.
Many phones also feature a “night shift” functionality that can reduce the amount of blue light they emit; be sure to enable this.
Exercise During The Day
Exercising has been proven to improve sleep. Those who exercise every day have significantly fewer symptoms of insomnia and sleep apnea.
Most experts recommend exercising earlier in the day, at least 3 hours before bed time in order to see the greatest benefit.
Generally the more intense the workout session, the greater the sleep benefits you’ll see. That said; even light exercise every day can dramatically improve both the quality and length of sleep.
Cut Down On The Alcohol
A glass of wine before bed might seem like a good idea, but think again. It has been proven that drinking reduces the quality of sleep you get. It makes it harder for your body to enter deep sleep.
Warm drinks that contain no caffeine are much better choices to help you drift off. Consider trying some warm milk, or a herbal caffeine free tea.
Smoking can be a difficult habit to kick, but similar to drinking, smoking has been proven to reduce the quality of sleep you get.
Nicotine is a stimulant, which naturally keeps you awake. Withdrawal symptoms over night can also contribute to an inability to get to sleep. Smoking has also been linked to insomnia, with research highlighting smokers typically spend less time in deep sleep than non-smokers.
It of course therefore made it onto our list of top tips to sleep better.
Keep The Clock Outside Your Bedroom
When you’re suffering with insomnia and have work the next day, worrying about what time it is feels natural. But it doesn’t help.
There’s considerable research that shows that worrying and looking at the clock when trying to get to sleep actually contributes to insomnia. If you’re looking on your phone then you’re also exposing your body needlessly to more light, waking you up.
Keep your clock out of the bedroom, and consider leaving your phone on charge at the other side of your room to prevent the urge to check the time on it.
Don’t Eat Too Late
While eating late at night can seem like a good idea, it can contribute to insomnia and poor sleep quality. When your digestive system is hard at work the few hours after eating it can prevent your body getting to sleep as easily, and reduce the quality of the sleep you get.
So, unsurprisingly one of our tips to sleep better is avoiding big meals in the hours before bed. A light evening snack is a much better option.
Turn Down The Temperature
When you are trying to get to sleep, your body actually cools down as you drift off. Because of this, while you might naturally think a warm cosy environment would help you sleep; actually, the opposite is true.
Keeping your bedroom a bit cooler has been proven to help get you quickly off to sleep, with the recommended room temperature for sleep between 60-67 fahrenheit (16 to 19 degrees celsius).
Clear Your Head
Many people report anxiety and worrying as the root cause of their insomnia. One of our biggest tips to sleep better is to find ways to clear your head. It can be a vital ingredient to getting a good nights sleep.
Here at Sleepiest we’ve developed an innovative sleep app that can help with this.
Available on iOS; it’s filled to the brim with sleep sounds, bedtime stories and meditations that have been designed specifically to help ensure you get a good nights sleep. Allowing you to clear your mind, stop worrying and reduce your anxiety.
So there you have it; few great tips to sleep better every day!