It is no secret that a good night’s sleep will make you feel refreshed and ready to tackle the day, while a bad night’s sleep can lead to low productivity and even to poor decision-making.
If you’re struggle with sleeping problems, all is not lost. A few changes to your day- and night- time activities can result in a good night’s sleep (and maybe some sweet dreams too!), so you can wake up energised and feeling more like yourself again.
DURING THE DAY:
Set a specific time for waking up: This will get your body into a routine and help you sleep better at night.
Exercise daily: Exercising during the day, or about four hours before going to bed, will cool down your body temperature and help you be more relaxed and ready to sleep.
Avoid caffeine and alcohol: These are stimulants that will keep you awake. Alcohol may make you feel sleepy initially, but will wake you up once the effects have worn off. Try having a warm bath or drinking warm milk before going to bed instead.
Try and relax: When you go to bed, try and relax as much as you can and not feel too anxious about falling asleep. Otherwise, it will make you even more stressed about not sleeping, and therefore, make you less likely to sleep. Stop this vicious circle by playing some calming music or by sprinkling lavender oil on your pillows.
YOUR BEDROOM ENVIRONMENT
Invest in a good mattress: The quality of your bed does affect the way you sleep, so make sure you invest in a good mattress and bed frame.
Dim your lights and use heavy curtains to block out the light: These will help create a calm and soothing environment for you to sleep in.
Use your bedroom to sleep only: Treat your bedroom as your sleep sanctuary and try not to make calls, work or watch television in your bedroom.
With these small changes, you should be well on your way to having a good night’s sleep. However, if your sleeping problems continue, consult your doctor for a medical diagnosis.