Getting a good night’s sleep is vital for your physical and mental health. There are so many benefits to having a well rested slumber with the recommend amount being between 7-9 hours for the average adult. Children and teenagers need even more than that. Here is an article for why sleep is important on Healthline’s website.
To ensure you get a quality snooze, there are certain steps you can take for a healthier bed time routine. If you are struggling to get to sleep or stay asleep, these tips may aid you to get those all important Zzz’s.
Stick To A Schedule
Going to bed and waking up at the same time everyday will set your internal body clock to automatically start feeling drowsy at the same time. It’ll also help you to feel more energised in the mornings. I have started adapting this technique in my own life which has helped me wake up without feeling tired as I’m use to getting up then.
Using your phone or tablet before you go to sleep can stimulate your brain to stay awake. The blue and white lights in screens, such as your tv or laptop and other electronic devices, prevents your body from releasing the hormone melatonin which is responsible for telling your body it’s bedtime. It is advised to avoid electronics at least 30 mins before you go to bed to allow your body time to wind down.
Stay Away From Certain Drinks & Food
It’s no secret caffeine will keep you awake so abstain from any caffeinated drinks 6 hours before bedtime. Also avoid foods that are high in fat as the body takes longer to digest them and will keep you awake for longer. Even though alcohol can cause you to feel tired initially, it will hinder the quality of your sleep and you’ll struggle to stay sleeping. Try to limit your liquid intake in the couple of hours before bedtime to refrain from late night toilet trips.
Have Some Down Time & Relax
As well as staying away from certain foods and electronics, you have to make time to relax to avoid overstimulating your brain. Ideal activities include reading a book, listening to a podcast (or radio), having a warm bath, gentle yoga and meditation.
Prepare Your Room To Optimize Sleep
The ideal room temperature for sleep is 16-18 degrees C (60-65F). Being too hot or too cold can be disruptive to your sleep. Making sure your mattress and pillows are comfortable will too impact the quality of your slumber. Keeping your room dark will tell your brain it’s night time. Scents such as Lavender can have calming affects, you could try a pillow spray or a reed diffuser.
Those are some of the ways you can get a better night’s sleep. If you have any more suggestions, feel free to leave them in the comments below. I hope this helped. Thanks for reading XOXO.
Picture taken from The Huffington Post.