How to get a good night sleep
Achieving the right amount of sleep at night is important for maintaining a balanced lifestyle and wellbeing. Those who are unable to complete the recommended amount of sleep typically face negative complications like sleep deprivation and low moods.
Pay attention to how you feel when you wake up. If you experience any aches and pains throughout your body or are simply feeling drained, this is a huge indication that you are not experiencing the best quality of sleep. Along with protecting your mental health, sleeping is supposed to help your body recover. So, if you are waking up feeling worse than you did when you went to bed, it’s a clear sign that something needs to change in your routine.
We know it may feel like it is difficult to get a good night sleep, especially if you typically lay wide awake in your bed for hours. However, it is in fact possible. In this article, we are going to explore the ways in which you can achieve a good night sleep.
Consistent sleep and wake cycle
Sleep problems can stem from irregular sleeping habits. By sleeping at the same time every day you will re-sync your circadian rhythm.
To get back on track, keeping a sleep diary can be very helpful. Based off of your daily routine, set a time you plan to sleep and wake up. If you are unsure on the best time for you, start by noting down the hours where you begin to feel tired. This way, you avoid laying in bed unable to sleep.
Going to sleep and waking up at the same time every day will help your body clock improve the quality of your sleep. Therefore, you should aim to try to maintain this routine on weekends.
If you are someone who has to take frequent naps in order to feel energised, try to limit the nap time periods to 15-30 minutes. This way you shouldn’t find it difficult to fall asleep and stay asleep.
Minimal light exposure
Now that you have set a prefered time to go to sleep, the next thing you must to do is avoid using bright screens around 1-2 hours before you go to bed. The main reason for this is because your phone, computer, and TV give off a blue light which stimulates your mind. As some of you prefer watching TV at night, we suggest you swap this to a different task, such as listening to audio books or relaxing music.
When it has reached the hour you are planning to go to sleep, ensure your room is dark. Close your curtains/blinds and dim any outside room lighting. This will let your body know that it is time to go to sleep.
Now with that said, in the morning, you want to have enough light exposure to wake up your body and mind. One way you could achieve this is by opening as many curtains/blinds as you can.
Ensuring you have an optimised sleeping environment will help you maintain a good nights sleep. Now, this can be easier said than done if you have noisy neighbours or are living on a main road. However, invest in accessories like earplugs to mask out these noises.
Another factor that is sometimes overlooked is the quality of your mattress and bed. Uncomfortable beds can and will contribute to you having trouble sleeping. If you frequently wake up with aches and pains, it may be time to review your sleeping conditions.
Night time routine
A bedtime routine is vital as it helps you wind down from your daily stress and tension. A couple of hours before sleep, we suggest you have a small journal where you can write down the worries you’ve experienced throughout the day. From this, add notes on whether it is in your control or not; if it is, write notes on what you can do to resolve it. This way, you are allowing your thoughts to leave your mind and become processed.
Alternatively, not being able to get good sleep at night could be due to your mind being overstimulated. If you are getting ready for bed, try and not get distracted by other stimulants (phones, TV, emails, etc). Set a time you plan to get ready for bed and focus on doing each step at a time. For example, if you get a bath at night, focus on enjoying and embracing your bathing experience.
Change your daytime habits
Just as important as your nighttime routine, your day-to-day habits can contribute to the quality of sleep you are able to achieve. For example, regular exercise can help contribute to your sleep quality when done in the morning or afternoon. By limiting your caffeine intake for at least 7 hours before you go to bed.
Another change you should make is set an earlier dinner time (that is if you currently eat late) and avoid drinking a high volume of liquids before you go to bed. If you drink a lot of fluids before you go to bed, your sleep will be interrupted with frequent trips to the bathroom.
Selection of riser recliner chairs