Sleep is one of the most important things we can do to improve our well-being, unfortunately for some of us, a good night’s sleep can feel like an unattainable luxury. Demands of work, family, and other commitments can leave you tossing and turning in bed, struggling to get the vital sleep that you need.
Luckily, with a few changes to your routine and environment, the sleep you’re looking for could at last be within reach.
So, if you’re looking to start sleeping better, here are just five fantastic tips to help you get started.
In this article
1. Create a Relaxing Routine
One of the best ways to get a better night’s sleep is to ensure that you have a relaxing bedtime routine. By making the effort to go to bed and wake up at the same time each day, you’ll start to regulate your body’s internal clock.
Incorporate relaxing activities that signal to your body that it’s time to wind down. This could include taking a warm bath or practicing meditation.
Apps such as Calm are a great place to find relaxing bedtime stories that can help you drift off to sleep.
2. Watch Your Caffeine Intake
While many of us rely on coffee to get us through those early morning meetings, too much caffeine – particularly later in the day – can be detrimental to our ability to get a good night’s sleep.
If you can’t face cutting out caffeine completely, then consider reducing your intake to just the mornings.
And, if you feel like you’re missing your afternoon coffee, then consider switching to decaf.
3. Invest in a Comfortable Mattress
Our mattresses have a big impact on our sleep. They aren’t designed to last forever, and over time even the highest quality mattress can become uncomfortable and even lead to back pain.
If you’ve had your mattress for more than seven years, then the time has probably come for you to search for something new.
With so many makes and models it can be hard to know which mattress is best for you, but luckily, experts such as Archers Sleep Centre can work with you to find the perfect mattress to suit your sleeping needs.
4. Stay Active Throughout the Day
Physical activity is not only good for your physical health but can also do wonders for helping you achieve regular, high-quality sleep.
Ideally, you should aim for at least half an hour of moderate exercise several times a week, however, you should also try to complete your workouts well before you intend to sleep so that your body has the time it needs to wind down and relax.
5. Reduce Your Stress and Anxiety
Stress and anxiety can severely impact our overall well-being, and if you find yourself lying in bed at night with your mind racing, then it might be a good idea for you to address the causes of your stress.
If your problems are regular and persistent, then you should seek support from mental health professionals. With online services such as BetterHelp, you can work with a therapist from the comfort of your own home, in a way that suits you – whether that’s by phone, messaging, or video call.
Have you found a way to get a better night’s sleep? Share your tips in the comments below!