There’s nothing worse than settling down for a good night’s sleep, only to find yourself wide awake by 3AM, watching your alarm clock edge closer and closer to morning. Whether it’s down to lifestyle choices or night time routine, there are lots of factors that can contribute to your quality of sleep. Take a look at these 7 tips that can help you drift off for a restful night in no time.
Make time to exercise
Scheduling regular exercise into your day has an impact on your quality of sleep. Walking, running or hitting the gym can lower stress levels and tire you out, resulting in a better sleep. Make sure to time your workout right, however, as exercising too late at night could leave you overstimulated before bedtime.
Cut the caffeine
Treating yourself to a flat white to pull you out of that morning slump is fine, but caffeine before bedtime is a big no when it comes to a restful sleep. Cut out caffeine altogether after 2pm to ensure the effects have worn off by the evening, and try to have no more than 3 cups a day.
Relax and unwind
Give yourself some time to relax before bedtime by creating a little wind-down routine. About 2 hours before hitting the hay, run yourself a relaxing hot bath with some calming epsom salts. This will relax your muscles and help your mind unwind after a stressful day, leaving you in the perfect state for a deep sleep.
Make yourself a brew
Before getting settled into bed, make yourself a relaxing cuppa. Herbal mixes of ingredients such as chamomile, valerian, lemon balm and lavender in decaffeinated teas have been shown to reduce anxiety and act as a mild sedative, making them the perfect drink to sip before bedtime.
Limit the electronics
You might love getting snuggled up on the sofa at night, catching up on your favourite reality show with a glass of merlot – but it’s important to switch off the TV before bed. The screens of electronics such as phones, laptops and TV’s can keep your brain alert and decrease the production of the sleep hormone melatonin, and should be avoided as much as possible.
Get extra cosy
If you find yourself constantly tossing and turning through the night, the issue might lie in your bed itself. Old and worn out mattresses can become uncomfortable over time, and the wrong pillows can lead to neck and back pain. Consider investing in a new bed, such as a divan bed with memory foam mattress for optimum comfort, and go for specialist pillows that give you the right support to help you sleep soundly.
Read a book
Bedtime stories aren’t just for kids! Incorporate reading a chapter or two of a good book as part of your nighttime routine, for a sure fire way to promote relaxation and pry you away from your smartphone.