For the majority of us we all have one thing in common; a profound love of sleep. We gain a lot of pleasure from sleep and it re-energises our mind and body for the day ahead. Although many of us think about hitting the pillow throughout the day, in some cases getting a good night’s sleep can be a difficult task; but what is a good night’s sleep? It’s reported that adults need between 7-9 hours of sleep a night to be functioning at their best, but for some people, this is something that can only be dreamed of.
There are many factors that help increase the chances of a good night’s sleep, but it’s also important to steer clear of any distractions that may occupy your mind before you’re about to get into bed. The most commonly heard cause of sleep deprivation is technology. Browsing your phone and watching TV are just two of the reasons why you may be struggling to nod off. Your brain is working and struggling to relax, meaning the chances of you drifting off are reduced.
Sleep in comfort
Personally I often find myself too hot at night. Whether its summer or winter, you’ll find my bedroom window open. I just find it much easier to sleep when I’m cooler and there’s nothing that agitates me more than being hot at night. If you like to be cooler in bed rather than warmer, it’s best to opt for good quality nightwear, which is made from a breathable material, such as cotton or silk. Choosing the right garments to sleep in will help control your body temperature, as well as help increase the chances of a good night’s sleep.
Keep to a routine
Depending on your work and social life this may be difficult but if you are struggling to sleep then try and stick to a routine. Whatever day of the week it may be, try and go to sleep and wake up around the same time. It’s important to try and keep your body clock in sync and this will also make you feel more energised for the day ahead. Once you find yourself awake, it’s recommended that you open the curtains or venture outside. Coming into contact with daylight tells your body it’s time to wake up and start the day.
You may not think it but exercising regularly can help towards a good night’s sleep, although make sure it’s not too close to bedtime. Aim to finish your workout about 3 hours before you go to bed as depending on the exercise you’re doing, can actually keep you alert and awake. If you fancy trying a new way of relaxing in time for bed, then tranquil exercises like yoga are great ways of calming your mind and body.
Remove any distractions
As I’ve previously mentioned it’s important to keep any technology to a minimum when it’s time for sleep, but this also includes an alarm clock you may have by your bedside. If you’re partial to waking up throughout the night, a digital clock will provide you with light, potentially making you more alert, as well as the time, which will work as a distraction. Looking at the clock during the night will make your brain start to work, whether it‘s thinking how long you have left to sleep or tasks you need to complete the coming day. All in all, a digital clock should be kept out of view.
We all hope for a good night’s sleep and hopefully this post will help you out if this is something you struggle with. Making a few simple changes to your lifestyle can have a big impact on the amount of sleep you have, as well as the quality.