For some people, sleeping is the easiest thing in the world, something they don’t even have to think about – their head hits the pillow, and before they know it, they’re catching zzzzs. For others, nighttime can become a miserable experience, where they either simply can’t get to sleep (insomnia), or struggle to stay asleep with frequent night wakings. As a parent of 3 young children, I’m pretty tired right now, so I’m fortunate that I NEVER struggle to actually get to sleep, although our 2 year old often has other ideas when it comes to sleeping the whole night through! On the blog today, I’ve got some tips for getting some decent kip- here are 5 ways to get a good night’s sleep….
Plan, plan and plan again
It might seem odd to be so regimented about something that is supposed to be relaxing, but by creating a little bedtime routine for yourself, you train your body to get to used to falling asleep at the same time each night. I find that a little pampering skincare routine and reading for half an hour before turning the lights out means that my body is used to this time of day and knows the expect sleep imminently.
Avoid daytime naps
Sounds obvious, but avoiding daytime naps means you’ll hopefully be tired enough to fall asleep of your own accord come the evening. This is tricky for insomniacs though, who can often get in a vicious cycle of being exhausted in the morning through lack of nighttime sleep, and then catching 40 winks come the afternoon, only for the wakeful nighttime cycle to repeat once more.
Avoid caffeine and an evening nightcap
Caffeine, from coffee, many teas as well as energy drinks and dark chocolate, is a psychoactive stimulant drug, making it harder to fall asleep. It also prevents you from reaching the deepest sleep, and can cause early morning awakenings. Alcohol may make you fall asleep quickly, but causes a restless sleep, which is why you can often feel exhausted in the morning after a few drinks (and not just the hangover!). CBD oil is now proven to offer calming effects associated with getting a good night’s sleep, so this could be an option too. If you’d like to purchase CBD Oil in the UK, try CBD Shopy’s section on CBD Oil as they have a wide range of CBD brands available.
Get that temperature right
Our body’s core temperature needs to drop in order for us to fall asleep and stay asleep. This is why it’s easier to fall asleep in a room that’s too cold than too hot. Keep temperatures in your bedroom cool at night (about 17/18 degrees is spot on), and you’ll hopefully sleep a little easier.
Get up and do something else
Don’t stay in bed awake too long if you can’t sleep – no more than about half an hour. Otherwise, your brain gradually learns that the bed is about being awake. Instead, get up and read a book (as I mentioned previously, this is something I often do). Only go back to bed when you are sleepy. This way, your brain re-learns the association between bed and actually being asleep.
Get Rid of Toxins and Toxic Thoughts
Sometimes, your worries and anxieties can keep you up at night. Ignoring these won’t solve the issue. If your worries are not something you can solve at the moment, the best to do is to write them down. Putting your thoughts and emotions into words will help give you some clarity and get to the heart of the matter. The next morning, you can take out that list and try to solve the problems one by one.
Other than decluttering your thoughts, you may also benefit from detoxifying your body from toxins and bad chemicals that may be interfering with your sleep. The food, beverages, and substance you are consuming may also affect the quality of your sleep. Stimulants, like caffeine and sugar, can keep you tossing and turning at night if you take them too close to bedtime.
That said, avoid ingesting anything with any stimulants in the afternoon or late in the day to minimize the chance of affecting your sleep quality. Most importantly, take care of your physical and mental health.
Do you sleep well at night? Or do you have problems? Any other tips you’d like to share on how to get a good night’s sleep? Let me know in the comments below!
See some more of my health-related posts here