Struggling to get to the land of nod? We’ve got some top tips to help you snooze!
1: Find the best time to sleep for you
Are you trying to drop off at the wrong time? Going to bed too early can be just as counter-productive as going too late; instead of tossing and turning in bed getting frustrated, go and make a warm, milky drink or read a book or magazine to help you to unwind.
2: Fall into a deeper sleep faster
Falling into a deep sleep is one of the best ways to wake up feeling refreshed and ready to tackle the day. One way that might help is to listen to soothing music before you hit the sack. Listening to songs you enjoy can help to reduce stress and anxiety and release those feel-good chemicals, endorphins.
3: Choose the right pillow
Having the right pillow is just as important as having the right mattress. The Sleep Council recommends using a soft, fairly flat pillow if you sleep on your stomach, a medium to soft pillow if you sleep on your side and a firmer one if you sleep on your back.
4: The hunt for the perfect mattress
The general consensus is that we should replace our mattresses around every eight years. And make sure you do your research — do you want a memory foam mattress, a latex mattress or perhaps a gel one? Don’t be afraid to head into store and lay on the mattress — you’re going to be sleeping on it for the next few years, you need to love it!
5: Get the temperature right
From sweltering heat waves to unforgiving cold winters, UK weather has never been so unpredictable! Make sure you choose bedding that is breathable and comfortable. Word on the street that the best temperature to help you sleep is 16.1 degrees — so you might need that fan on, even in the winter months!
6: Relax and unwind
It sounds obvious, but it’s an important basic to get right. Relaxing all of your muscles can help your body to prepare for sleep. Lie on your back and take a deep, slow breath in through your nose. At the same time, curl your toes then release them. Contract muscles from head to toe, all the while focusing on your breathing and you should find yourself dropping off in no time!
7: Slow your breathing
Take deep breaths in and out, mimicking the natural slow breathing you would experience if you were already asleep. You could even combine with the tips above to help you fall asleep sooner.
8: Make a to-do or worry list
Most of the time it is worries or endless to do’s that are keeping us up at night — so tackle them head on and make a list to help clear your mind, as well as reassure you that those items will get ticked off.
9: Drown out the noise
Do you have noisy neighbours or live on a busy road? If they’re keeping you up at night, it may be worth investing in a good pair of ear plugs to help block out any unwanted noise.
10: Time for a new bed
It’s not just a mattress that’s important to help you get to sleep — having the correct support from your bed is critical in helping you to nod off. Get the foundation right and the rest will surely follow! Choose a bed that looks comfortable and stylish and inviting… no more putting off bed times!
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