How to get a great night’s sleep
Getting a great night’s sleep can leave you feeling like a new person, but getting a bad night’s sleep can make you feel like a zombie. In fact, 60% of us say we don’t sleep well, getting less than the recommended 7 hours sleep a night. Lack of sleep can not only make you feel very tired, but it can also affect your concentration, and make you irritable and stressed.
If you’re not getting a good night’s sleep, and it’s affecting the rest of your life, then maybe it’s time to make some changes. Rather than reaching for the whisky or counting sheep, here are some workable ideas to help you sleep like a baby.
1. Keep a pad and paper by the bed
One of the main reasons people can’t sleep is that their minds are still dwelling on the day. Asking around the eHarmony office, most of us seem to have gone through periods where we just can’t switch off when it’s time for bed. One simple way to help resolve this is to keep a notepad by your bed and note down anything that’s worrying you before you go to bed. This way, you will feel like you’ve emptied out your thoughts for the night and your mind won’t race.
2. Don’t do anything right before bed
Avoid doing anything that stimulates your brain before bed. Whether that’s checking your emails, playing computer games, or watching a high-octane film, you’ll find it will make it harder to get to sleep straight afterwards. Also, don’t drink. Alcohol will probably help you fall asleep but your quality of sleep will be poor.
3. Make your bedroom for sleeping
To give yourself the best possible chance of falling into a peaceful slumber you need to create the perfect environment for sleep. Make sure your room isn’t too warm (around 18C is about right) and try and block out as much light as possible – even little lights from electrical equipment can keep you awake. Additionally, invest in a mattress, as the right one can completely change your sleeping habits. Take the Goldilocks approach; not too hard, not too soft. If you have a partner, encourage them to go to bed at the same time as you, rather than one of you coming in later.
4. Stay regular
We are creatures of habit, and your body benefits from a routine. Try and go to bed at roughly the same time each night so that your body gets used to knowing when it should start winding down for the evening. Also, try waking up at the same time each day too – you’ll find that by sticking to a routine, waking up will feel much less like a wrench every morning!
This one might sound a bit out of leftfield, but many people have said that meditating has helped them relax and ultimately get a better night’s sleep. Thinking about it, it makes sense. Sitting quietly and clearing your mind should ultimately make you much better prepared for sleep. There are 1000s of meditation tips on the internet, so if you fancy trying simple meditation get searching!
These tips should help you get a better night’s sleep. However, if you’re having severe trouble sleeping and you think you might be suffering from insomnia, please visit your GP who will be able to help with some more advanced techniques and treatments.
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