Sleep troubles are becoming more and more common, with more people sleeping fewer hours and having less restful sleep.
If you’re suffering with sleeplessness at night, here’s some suggestions that may assist.
Having a ‘bed time’ is something almost all of us stopped doing when we were teenagers. A routine in which we sleep and wake at the same time every day allows the body and mind to rely on the timed release of sleep chemicals. Give a regular sleep routine a go, and your body will spend less time working on synthesizing sleep chemicals on the fly at different times every night.
Coffee is a staple in many people’s day-to-day lives, however, when consumed later in the day it can have a lasting effect into the night, causing us to lose valuable sleep hours. Try reducing your caffeine intake after midday to allow plenty of time for your body to process it and dispose of it, leaving you with no roadblocks to sleep at night.
Even if everything else is done exactly right, sometimes a bad night’s sleep can be chocked up to a poor quality or old mattress. Symptoms of a discreetly aging mattress might be whole-body soreness after using the mattress, or being unable to reach a comfortable position at night.
Your bedroom should be a place of rest and relaxation. Don’t use it as an office, or a place to watch TV. Think of it as a sanctuary; your brain will start to contextualise it as a place of R&R, not one of focus or entertainment.
The state of your bedroom can significantly affect your mental state, and cause you undue stress. If your room is cluttered, dusty or simply messy, it can subtly unease you to be in the room, even when attempting to sleep. Clearing and vacuuming the floor can be a huge step in the right direction for achieving sounder sleep at night, and clearing surfaces can be even better.
There are many lifestyle changes you can make to assist with better shut eye at night – exercising throughout the day, consuming less alcohol, consuming lighter meals in the evening – along with the tips above.
Here’s to some solid shut eye!