Last Updated on September 4, 2024 by Alaina Bullock
A good night’s sleep can have a crucial effect on your productivity during your waking hours. But the quantity and quality of your sleep is controlled by what you do in those waking hours. If you’re not getting the rest you need, here are a few suggestions on how to get the best night’s sleep.
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Get into a routine
Getting your body into a set routine is one of the best ways to ensure a good night’s sleep. Keeping a regular schedule ensures that you get the correct amount of sleep each night, meaning you are more energized in the daytime. Choose a set bedtime and get up at the same time each morning. If you have a late night, make time for a short nap afternoon nap rather than lying in.
Improve sleeping environment
Creating a peaceful and comfortable environment can have a real impact on your sleep, even the smallest change can make a difference. Firstly, make sure your bedroom is cool, dark and quiet. Leave windows open, use a fan, and purchase an automated system to make your mattress cooler if it is still too warm.
You may want to try earplugs if you have loud neighbors or can hear traffic. A comfortable bed will also help you to sleep well. Ensure your bedding isn’t too tight, and you have a firm, supportive mattress.
Prepare for sleep
Get into a habit each night of winding down and taking the time to relax before bedtime. Avoid screens and televisions an hour before, as the blue light they emit can be disruptive. If you struggle with stress and anxiety it can sometimes help to write down what it is that you are worrying about. That way you can postpone these concerns for the next day when you can resolve them.
Watch what you eat and drink
What you eat and drink before bed must be controlled, as they can have a big impact on your quality of sleep. Avoid caffeine as much as possible in the evening as it can stay in your system for hours. Also, refrain from having large meals and try to have dinner earlier on in the evening. If you do get peckish later on, make a small snack such as a sandwich or banana.
Ensure you exercise
Keeping active and mobile in the daytime is important for increasing the time you spend in the deep stages of sleep. Light exercise is enough, but the key to is to remain consistent and keep to an exercise plan. Make sure you don’t exercise too vigorously in the evenings as this can make it harder to drift off. Gentle stretching and yoga can help this.
There are lots of other tricks to help ensure you get the best night’s sleep such as using therapeutic oils, meditating and following your body clock. If after trying these tips you are still struggling to sleep on a regular occurrence, it may be time to speak to your doctor. Keeping a sleep diary may highlight any underlying issues as there are many factors and symptoms related to sleep disorders.