Do you have problems getting to sleep? A good night’s sleep is an invaluable tool for both mental and physical wellbeing. You can drastically improve the quality of your sleep by clearing your mind, limiting certain foods and drinks while ensuring you have a comfortable and supportive bed. These tips will help you wake up refreshed and energized in the morning.
Rethink Your Afternoon Coffee
While that afternoon latte might hit the spot, it could be the difference between hardly sleeping and sleeping soundly. This is due to the fact that caffeine stays in your body for longer than you might imagine. Depending on your sensitivity to caffeine, it could remain in your system for more than 6 hours.
This is why you should look at resisting any caffeine after 2 pm. While coffee is the biggest culprit, you should also beware of other products that contain caffeine. These products will include hot chocolate, tea, chocolate, and fizzy drinks.
Limit Your Alcohol Intake
Alcohol can make you feel sleepy, but it will also dehydrate you and this will lead to poor sleep where you wake up feeling like you haven’t slept. You may also find that you wake up in the night needing to go to the bathroom. Alcohol can also make snoring worse. This is why you need to avoid drinking any alcohol too close to bed and always alternate your drinks with water to stay hydrated.
A New Mattress
A new mattress is a great investment and one that can really help you with a better night’s sleep and in turn can improve your health no end. A mattress like this Costco mattress is a great addition and one that can really make you wonder why you didn’t get a new mattress sooner.
Move Around More
Being active will not only make you feel better, it will also improve the quality of your sleep. You need to ensure that you are spending some time each day moving. This could be going to the gym or taking a walk or doing some yoga.
This will help to connect the body and the mind which is vital to reduce mental and physical stress. It can also be a great tool when it comes to improving your sleep. However, you should not leave your exercise too late as your body temperature will be higher after exercise and the rush of hormones can make it harder to sleep.
Create An Ideal Sleep Space
It is worth investing in a calming space that will help you fall asleep easily. Most experts state that your bedroom should be comfortable, dark and quiet. You need to keep the walls neutral and get rid of the clutter.
Of course, you should also look at investing in some high-quality and comfortable sleep products. A good mattress, breathable sheets, and a supportive pillow will make a lot of difference in the quality of your sleep. You also need to look at keeping your body cool and supported in the right places to ensure that you are comfortable throughout the night.
Research into sleep has found that blue light from tablets, phones, and computer screens can put the circadian rhythm out and impact your sleep. Relax with a book in front of your warm, cosy ethanol fireplace. This type of light will tell the brain via the optic nerve that it is still daytime. This is why you need to avoid using technology as close to bedtime as possible or install a blue light filter.
Have A Routine That You Stick To
You should look at going to bed at the same time every night and waking up at the same time every morning. Of course, there are times when you need to break this routine like when you are traveling or have a late night. While forming this sleep routine, you should also look at a pre-sleep routine.
This could be anything from lighting a candle to reading a book or making a cup of herbal tea. You need to keep an hour before going to sleep to relax and start to wind down. If you have a limited amount of time, you should pick one of your favorite things to do. This slow down time activates the alpha brainwaves which are the ones that make you sleepy.
Clear Your Mind
When your head hits your pillow, are you getting lost in thought? When a negative thought starts to creep into your brain, you should write down what is bothering you. This can help to diffuse any negative thinking.
You can also start a gratitude journal. This is a journal where you write down 3 positive experiences from the day. This could be something big or small, but it will help you feel better before you go to bed.