Feeling sleepy? Maybe it’s because you haven’t been getting enough sleep. Our bodies can’t get by on hardly any sleep, so it is very important that you try and get as many zzzzzs as possible each night. Most scientific studies show that adults require between seven and nine hours each night.
So why don’t you think you are getting plenty of sleep? Maybe it’s because you haven’t been putting much thought into your sleep routine. Once you get into a good bedtime habit, you will find that you fall asleep much easier. And your quality of sleep will also improve. There are also some improvements you might be able to make to your bedroom’s decor. Interested to find out exactly what you need to do to improve your sleep? Read on for my ultimate guide!
Cut Down Disturbances
Your bedroom needs to be free from any disturbances that could wake you up throughout the night. So don’t take your phone into the bedroom. Otherwise, it would beep and wake you up. You should also try and block out any light and noise coming in from outside. The best way to block out light is to hang blackout blinds at the windows. These will darken the room efficiently so that you aren’t woken by early morning sun. And you will easily be able to fall asleep even on a bright summer’s night. If your bedroom faces out onto a main road, it is a good idea to install double-glazed windows. These will stop too much noise getting into your room.
Forget About Screens
It is also important to not use your laptop, smartphone or other mobile devices for an hour or so before you go to bed. If you don’t, you will find it increasingly difficult to fall asleep. And that is all down to the blue light emitted from the screens. This light prevents our bodies from producing melatonin. This is a hormone that is naturally produced by our bodies to help us fall asleep. WIthout the required levels in our body, we stay awake. So to make sure your body produces plenty of the hormone before you go to bed, put your screens away.
Make Sure Your Bed Is Comfy
If you aren’t comfortable in your bed, there is no way you will get a good night’s sleep. Firstly, make sure the mattress you have on your bed is the right one for you. If you suffer from back problems, you may have to invest in a specialist one. Many people find memory foam mattress great help them improve their sleep patterns. Not sure which one to buy? You can read an online Gel-infused memory foam Brentwood Mattress review to help you make your decision. It is also important that you have good quality pillows and duvets. Make sure that your pillow is supporting your head and neck correctly.
Napping isn’t helping you at all. If you sleep during the day, your body and mind will not be tired by the time bedtime rolls around. So if you are a napper, you need to try and nip that habit in the bud. If you find that you desperately need a nap, try and keep it to no more than fifteen minutes. And, ideally, you should have your naps in the morning. Leave them too late, and you will find it a struggle to get to sleep at night.
Don’t Sleep In
I’m sure many of us can’t wait for the weekend so that we can enjoy a nice, long sleep in. However, all this extra sleep isn’t doing your body clock any good. In fact, if you sleep in for too long, you may even experience jet lag symptoms. If you sleep too much in the morning, you will not feel tired once it is time to go to bed. So try and get into a routine and wake up at the same time every morning. Whether it is the weekend or not! You will find that getting into a good sleep routine will greatly help you fall asleep on a night.
What do you do with your day? Do you sit at your desk all day at work? Or do you veg out on the sofa at the weekends? That might be the reason why you are finding it very hard to get enough zzzzs. It’s because your body hasn’t done enough physical activity throughout the day to make it tired. So try and fit in some workouts or other fitness activities into your daily routine. For example, head to the gym for an hour before you have to be in the office. You could even nip to the gym in your lunch hour if it is close to your office. And why not enjoy a hike at the weekend with your family. Just make sure that you aren’t exercising too close to bedtime. Otherwise, you will be wide awake in bed, and there is no chance you will be able to get an early night!
Drink And Eat Smart
You also need to be smart about what you drink and eat throughout the day. Especially in the couple of hours before you go to bed. Try not to drink too much caffeinated beverages throughout the day, such as coffee and Coca Cola. Caffeine will keep you awake at night. Try not to eat too much at night either, as this can also keep you awake. But it is important to have a small snack before you go to bed. Such as crackers or cereal. This will prevent you from getting hungry and waking up throughout the night.
Unwind Before Bed
Before you go up to bed, it is important that you give yourself chance to unwind and relax. This can help your body and mind switch off. One of the best things you can do is enjoy a hot bath. It is also a good idea to read a book for a bit in bed before you turn the light out.