5 Things You Can Do To Help You Sleep Better

We all know how important getting a good night sleep can be. Not only does it make you feel better mentally, it will also help you feel better physically as well. If you don’t get the amount of sleep your body needs to work to its full capacity, it can cause many negative side effects. You may find that you are more irritable, feel depressed, you start overeating and make poor food choices, or you simply feel tired all the time.

So, how can we make sure we’re getting a good amount of sleep for optimal health and well-being?

How Much Sleep Do We Need?

It’s recommended that we should aim to get between 7 – 8 hours sleep per night on average. However, when you sleep also plays a big part in the quality of your sleep.

For example, the amount of sleep you get before midnight counts as double the amount after midnight. Meaning the quality of sleep before midnight is so much better. Those of you who often don’t get to sleep until 1am…etc, are actually missing out on quality sleep – even if you do sleep for the recommended 7 – 8 hours.

Make sure you get to bed early if you want to wake up feeling more refreshed and rested.

Here are 5 things you can do to help you to sleep better.

Reduce Your Caffeine Intake

Caffeine is a known stimulant and will make you feel far more alert. That’s why many people say they struggle to function without a coffee or two in the morning. Caffeine works against the natural sleep-promoting substances in our bodies, so having too much caffeine during the day or too late in the evening can cause sleep disruption.

Caffeine can stay in our bodies for a very long time, so if you want to sleep better in the evening, don’t have any caffeine after mid-afternoon. You might be surprised not only at the quantity of sleep you get but also the quality.

Comfort

Being comfortable is vital when it comes to getting a good night sleep.

Simple things such as making sure your room isn’t too hot. It’s been proven to show people sleep better in a cool room than they do in a hot bedroom.

Also, making sure you have a comfortable bed is just as important. Whether you like a hard or a soft mattress, it needs to be something YOU find comfortable and that works for you.

Then there’s the bedding itself to think about. Whether you prefer lots of extra blankets to snuggle into, a single light-weight sheet to keep you cool, memory foam pillows for support, a brushed cotton duvet set – or a 400 thread count bed linen set from Simba. Brushed cotton is great for snuggling into in the winter months but a more light-weight 400 thread count duvet is ideal for the warmer months of summer.

A great tip that has worked for me personally is to have separate duvet covers. My husband and i are very different sleepers – he likes to have a light-weight duvet, and i love to feel the heavy-ness of a duvet so the thicker the better. The day we decided to have separate duvets was the day our sleep got so much better! We get to have what works for us, plus there’s no tug of war with the duvet covers anymore. Everyone’s happy!

Switch Off Gadgets

Many like to lie in bed at night on social media or catching up on their favourite TV shows before settling down to sleep. Mobile phones, televisions and similar devices will stimulate your brain. Making it harder for you to get to sleep.

They also give off a type of light called ‘blue light’ which is known to negatively affect sleep quality. So, instead of checking texts or searching the web, why not try reading a book instead? Reading allows your brain to calm down and might make you feel more ready for a full night’s sleep.

Maintain A Consistent Routine

Having a consistent evening routine is a great way to promote a good sleeping pattern. It can take some time to develop, but once your body gets into the habit, you will reap the benefits. Many people find that having a warm bath right before bed makes their bodies feel far more calm and tired.

Some find listening to soothing classical music or tuning in to an ASMR podcast for half an hour before settling down works wonders. Find a routine that works for you and stick to it.

Exercise Regularly

Exercising will make you feel more tired when it comes to bedtime and should help prolong your sleep. Long walks or going for a run will provide you with regular exercise benefits.

As well as reducing cortisol (the stress hormone) in the brain. Of course, being outside in the fresh air will also help make you feel ready for a good night’s sleep.

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